How Much Should You Eat in a Day? Count Your Food Portions & Macros | Joanna Soh
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This video changed my life. I’ve lost 35lbs following this formula. I have 60lbs more to lose and rewatching to recalculate my macros 😄
How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh
In this video, we're going to learn how to calculate your food portion and macronutrients. Why is it important? Consuming the right balance of macronutrients can significantly IMPACT your results, whether it’s fat loss, muscle gain or weight maintenance. I believe that we should learn to count our macros to increase our awareness on the quality and amount of food we are consuming.
Thanks U soo much jona for making this video Kindly HOW I conert the macros into the amount of food
So grab a calculator as well as a pen and paper because together, we are going to figure out how many calories you need in a day as well as your macronutrients breakdown. Do PAUSE the video when you need to make sure you are following through.
SEE BELOW FOR THE FORMULAS
Thanks u very much❤❤❤
Resting Energy Expenditure (REE) formulas for both Men & Women:
MEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] + 5
Why does it make me tiny mini plates.... per meal wtf
WOMEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] – 161
Total Daily Energy Expenditure (TDEE)
But I want to gain muscle mass and lose fat....
TDEE = REE x activity level
Activity Level:
Phase 1 and phase 3 - Maharashtra
• Sedentary: x 1.2 (limited exercise)
• Lightly active: x 1.375 (Less than 3 days a week)
1090.25
• Moderately active: x 1.55 (3 - 5 days a week)
• Very active: x 1.725 (hard exercise every day)
Hello ,is it okay if I only eat one meal a day but it's like 1500 cals
• Extra active: x 1.9 (strenuous exercise 2 or more per day)
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Assalam o Alaikum Jonna soh this video is very informative, amazing 😍🤩 and soo help May Allah give you the more knowledge.I request to you for making the video.How these carbs, proteins and fats convert into meals kindly help us
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Thanks alot....,,,♥️♥️💯... your simply the best...
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Hello mam!!!! I'm from Pakistan thank you so much for such informative video
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Amazing video thank You !!
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I didn’t understand why you were dividing by 4 for carbs and protein and 9 for fats… please could you explain?
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What an amazing video
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Perfect explanation! I've been to tens of websites and couldn't grasp how it worked. Thanks to you it makes perfect sense now! And now I need a video on how to make a weekly meal plan based on my macros and grams count. Please tell me you do have this video!!
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Thanks for the video. I want a translation in Arabic, please
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How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh
You are awesome, Joanna!
More User Perspectives
What if I want to change my activity level & gain weight? Would I calculate my TDEE at my desired activity level and add 700-1000 calories to create a target TDEE?
@natalieantenorAs great and extensive as this info is it is so complex and complicated and overwhelming. For me to be successful I need something simplified and easy otherwise I won’t even be able to start :/
@NintConditionthankssss sooo muchh you opened my eyes
@rusamed2876Is my activity level 1.2 or lower than that? I do not work. I lay down all day. Just eating and sleeping. Sometimes I sit in my chair while watching tv. So, is my activity level still 1.2?
@usmc2309Bless you woman!!! What a respectful and informative person you are.
@dhrutimehta5967I have a nutritionist has me on 225 g of protein and 1995 calories my calories per my weight and height r 2554.5 and my weight is not dropping but going up can you help me
@josephmartinez6900My macros breakdown for weight Lose are:
Carbs: 142g ➡️570 calories
Protein: 190g ➡️760 calories
Fats: 63g ➡️570 calories
For a total of 1900 calories.
(This is just for the moment because from what I understood is that the macros breakdown changes when the weigh changes and since you told us to not obsess over them i decided to redo these calculations whenever i loose 5kg. My main goal is to loose 19 kg with a pace of 3~5kg a month)
Thanks for the awesome video. You are a great teacher! My macros are 185g of carbs/185g of protein/ and 70g of fats.
@jessicanicolebrown3493I'm confused how to calculate activity level: i have ~10-12k steps per day and 3 strength total body workouts in gym in week. What is my activity level, i wonder._. Can this be moderately?
@studyingturtle2726Perfect! Thanks for the information!
@aliciateodoro5480I understand each and every point and made my own macros😁thank you so much ♥️♥️♥️♥️
@alinaanjum2064thanks you sooo much ...i learn something new today now i know my macros
@hanananfJoanna. How about food combining. No rice and eggs? No steak and potatoes? No chicken and rice ? So we don’t supposed to follow the government food plate of one meal including protein, starches and veggies ? So no? Never again ? So if I have to consume 150g of protein a day eat it all at once ???????
@elsabuck6008Been loving your videos and following them thoroughly
@makeupbyayushibThanks a lot x
For an endomorph I have calculated I am supposed to eat 1800 for a calorie deficit and with 20% Carbs + 45% Protein + 35% Fat and I hope this is correct :p
This was an extremely useful video. So grateful that I came across this channel. Thanks a ton!
@13-humakhurshid28how did she get 720g of carb ? with what did she multiply or divide
@areejkhan59627:40 bookmark
@YoungNuteloHi I live all your videos! I have a question.. I did gastric bypass surgery years ago.. and gain everything back.. I can’t eat a lot in one sitting so do I do a lot of small portions to equal the amount of calories needed? Should I do more shakes?
@stephaniepaim4308The whole thing about all the food you should eat are mostly western food which are costly in africa for example; i think it easier to match your journey with the found around you
Secondly somebody like me i don't snack nor take a breakfast and mostly one meal can fill me up till next day so OMAD or TMAD suit me better; so with that being said it looks really hard to follow.
Moreover this journey has to be monitored since i hate anything that has to do with dealing with machine to answer my fears
THATS TOTALLY NOT FAIR AT ALL.. YOU GUYS ALWAYS TALK ABOUT WEIGHT LOSS BUT NEVER TALK ABOUT WEIGHT GAIN.. if you’re telling us how many carbs , proteins and fats you need to lose weight .. CANT YOU TELL US THE RATIOS TO GAIN WEIGHT lord jesus this is so irritating😡😡😡😡
@syedzeenat6296Maybe I'm too old to calculate anymore, I don't know. I got my REE Calories but lost on the macros. Weight 174 lbs, Height 5' trying to get back down to 165lbs. moderate exercise. Can you compute this for me, greatly appreciated. I'm 69 years and Dr. says loose weight as my BMI is too high, body fat is 22.1 skeletal muscle is 73.2 Thank you enjoy your videos very much.
@greetingsearthlingspluto6666Great and informative video..👍
@natanieldelacruz6530Thank you so much for sharing it is really helpful and it’s so confusing just starting out though
@sandra3845-s5wPerfect information thank you 😊
@FeryFitnessSuch a wonderful information,
Just I’m wondering do we have to calculate lentils as carbs and protein at the same ?
Amazing info
@drusmle8302Love this! the most informative calorie and macro computation I've watched! Thank you Joanna! <3
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