Tag: carnivore macros

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Carnivore Maintenance Calories & Macros for Women Who Prefer Higher Protein

Big question from yesterday: What would my general maintenance calories be & protein & fat macros for carnivore if I prefer higher protein?

These are simple calculations & general ranges for you guys to use. This doesn’t mean you have to eat these exact calories or macros. Needs will be different for everyone but this will get you close.

A refresher on what maintenance means. **Macros will vary with training/goals/personal history, etc.

The maintenance period is when we are eating enough calories to support our activities, energy expenditure & MAINTAINING our weight. Not to lose weight/fat. Not to gain.

Being in a cut adds more stress on our bodies and generally, we shouldn’t be living in those phases for more than 12-16 weeks & not dieting more than 1-2x/year.

The different ways our bodies burn calories:

1️⃣ BMR/RMR (basal/resting metabolic rate)

The amount of calories we need just to exist.

2️⃣ TEF (thermic effect of food)

Our bodies burn calories by eating & digesting our food. We burn about 10% of our total food intake cals here.

3️⃣ NEAT (non-exercise activity thermogenesis)

Our everyday activity like walking/taking, cleaning house, etc. These burn more calories than you think which is why we suggest moving & getting 10k steps/d.

4️⃣ Exercise

The calories you burn while you workout.

I love using the TDEE calculator ( https://tdeecalculator.net  ) for a good place to start, but finding a coach is the best way to make sure you tackle any imbalances or metabolic issues from the past & build a solid foundation.

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Remember, you can’t live a BIG, FULL life on an empty tank!

If you don’t know where to begin, simply fill out an inquiry here and will hop on the phone and talk about it! https://forms.gle/tqjsEmeYPDRs4zYo6

Oxox 

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How to begin calculating your macros on the carnivore diet, an easy guide!

Trying to figure out your carnivore diet macros can seem like Tetris!

Y’all have to experiment to find your puzzle pieces as far as foods, macro ratios, & what shade of the carnivore diet is your preference. Enjoy this list of my favorite foods + Macros!

Getting it “right” can mean the difference between feeling great or feeling more like a dumpster fire 🔥 

Know this will take tweaking but I want to make this simple for you when you’re first starting out. All of your goals, histories, training modalities, metabolic abilities, etc will be different from your neighbor. This is just a general base. 

➡️The most important thing you’ll need to know is how many calories your body currently needs to function its best & maintain your weight. This is typically referred to as your maintenance Calories. I will create a future post & expand on this. 

You’ll need to consider sex, age, height, weight, & activity level. MORE goes into this but I do not have enough room to write a novel! 😂 

➡️Set protein 1g/lb of lean body mass or desired weight. 

➡️Set fat the same, 1g/lb of lean body mass or desired weight.

➡️Carbs will vary. Like I said, there are 50 shades of the carnivore diet. Some people include non-starchy veggies, some include non-benign carbs like white rice on occasion. Go your own way.

➡️If you like or need your fat higher, or you need higher calories, by all means increase your fats. Some prefer higher protein, you can do the same here, but beware, you can get your protein too high & it can cause issues. 

Not everyone needs to track macros but it will be extremely helpful to make more educated decisions on where to make adjustments. 

Happy calculating guys! 

Leave a tip for your fellow carnivores below, don’t hesitate to send a DM if you need direction! 

Link here for coaching, we’ll calculate your macros for you! 🦾

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Calorie and Macro Periodization for Dieting

♦️How To Setup Your Macros & Calorie Periodization for a Fat Loss Cut♦️

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How do we diet smart without totally turning our metabolism and hormones into dumpster fires🔥? #nutritionperiodization 

3 things I believe are under-rated, yet make a BIG difference in progress:

☝️Sleep

✌️Caloric Periodization

🤟Carb & Meal Timing

Sleep: dudes I don’t care what diet you’re following you’re not going to get anywhere if you do not get your sleep under control.

Caloric Periodization: This is the way we structure our macros (& calories) across time periods. (A week or multiple weeks) The BIG reason 👉🏻 it’s how we create sustainability & adherence. Let’s be real, diets aren’t fun. You’re gonna be hungry. It’s a big stress on our bodies. By incorporating structured refeed and diet breaks we give our bodies and minds the reset we need to stay committed to our goals.

Carb & Meal Timing: Tips I’ve learned overtime throughout my journey… keep your largest meals earlier in the day, preferably post workout. This is when our bodies are most insulin sensitive & metabolize food & carbs more efficiently. Fast 12 hours overnight — this will prevent evening snacking. This is why setting meal times & intermittent fasting are effective tools when dieting & when it comes to adherence. Don’t demonize carbs, use them with respect & with intention. If you have a bad relationship with carbohydrates, check yourself. Self sabotaging habits & emotional weight can be the exact things weighing you down. Avoid trigger foods, mental & physical, keep them out of the house. 

Love y’all! 

What’s your preferred method of dieting? I prefer a one day re-feed a week when dieting! 🤗 👇🏻