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Do the Math! (calories and macros)

I have a friend who just started a fancy fun new meal plan she was excited about. It had some great recipes. She spent the weekend following the recipes and measuring everything out.

It included so many amazing and healthy foods, but it was a big change all at once. She did love the foods and she didn't mind all the "detox" concoctions and healthy fats which are said to aid in fat loss.

But then after a few days she felt like she was eating too much and also starting have some digestive problems.

She asked me what I thought. My friend knew her TDEE (total daily energy expenditure), she's been around the block on this nutrition for fat loss thing before.

I asked her if she measured everything out per the plan, and she said yes. I asked her if she'd done the math, entering this all in her calorie app that breaks this down into macros.

No, she trusted the program she bought.

I told her to double check the math. It turns out the plan she had definitely had her eating at her TDEE or a little higher, and not enough protein which should be at least 1 gram per goal body weight for fat loss.

Many diets can get you excited about eating healthy and I love that!

But the bottom line is that if you choose healthy single ingredient foods that you love, divided up through your day in the correct amounts, you will lose body fat over time.

It's the calorie deficit that does this, and that means less then your TDEE most days of the week, yet not going over TDEE on the other days. It's that simple.

The healthy micronutrients you get from simple farm fresh foods, not overly processed, are what help with metabolism and overall health. That's where the fat burning comes in, if it's in conjunction with a calorie deficit.

Your TDEE is mainly based on your gender and height. There are many very good macro calculators out there, all based on various scientific equations. We did all those equations in college nutrition and since they are all over the map, I took an average and made a chart based on gender and height. It's a great place to start and so far it matches with the My TransPhormation App where I am an advisor.

Planning out your meals ahead of time saves you time overall and helps you achieve your goals. People who just log their food in a macro tracker as they go, often miss the mark far too many days and end up not reaching their goals.

Planning may feel stressful at first, but in the end it saves you money and reduces your stress. You just have to learn a new process.

How can you get started?

Join me in the My TransPhormation App and let's go over your macros and calories.

Let's say your TDEE is 1800 calories, and the best deficit for you to start is 1500 calories, and you should get 120-140 grams of protein. If you want 4-5 meals per day:

4 meals, each with 30g protein, or 5 meals with 24g protein each.

Add a .5 to 1 cup of veggies to each meal.

Add a .5 cup of carbs to about 3 meals.

Add in .5 to 1 tablespoon of healthy fats to one or two meal.

Then just tweak the amounts a little to cap the calories at 1500, yet keep protein up to at least 120g. Everything will fall into place that way. Every day doesn't have to be exactly the same, some days you can have a little less carbs and a little more fat or vice versa. Keep your protein and calories consistent.

Once you see the amount of protein, carbs, and fats needed it helps to see how much you need to purchase.

Here's a short list of foods to help you when you go shopping. You are not limited to these things, just check the labels and start adding them to your meals in the app and let's tweak things until it fits.

Lean protein (less fat, less calories)



White fish

egg whites

Level-1 protein

Vegan Protein

Turkey bacon

Higher caloire protein:

low fat greek yogurt

low fat cottage cheese



whole eggs

chicken thigh with skin


whole fat yogurt












Sweet potato


Lower calorie carbs (veggies)



Brussel sprouts

Bell peppers



Green beans








Chia seeds


Nut butter


Coconut oil


Vegan butter or cheese spreads

Olive oil

Egg yolks

Prioritize protein, fruits, and veggies, then fill in healthy carbs and fats.

Plan in treats which you enjoy and let's work around them.

Plan it in the app, then write the plans down. One meal plan in one page in your notebook.

Soon you'll have many meal plans in your notebook and it will start getting easier.

Now tell me, does this help?

If you need more help simply message me in the app!

Happy Tuesday!

Do the math!!!!


Nibbles Fitness

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