Find YOUR Calories & Macros for Fat Loss, Muscle, and Maintenance (Easy Guide)

Phoenix Rising with Ashley Drummonds

Today I am going to show you a step by step guide on how to calculate your macros for your fitness goals based on your body type as a mesomorph, ectomorph or endomorph so you can lean out, build muscle, and overall it makes nutrition very easy. First, you need to know what your body type is: a mesomorph is someone who is naturally athletic and muscular it’s very easy for you to build muscle, an ectomorph is someone who is naturally skinny/thin it’s very hard for you to put on weight, and an endomorph is someone who naturally tends to be thick all around so you may constantly struggle with your weight. So for example, if you are 150lbs and your goal is to get to 135lbs and you workout 3-4x a week. You would take your goal weight of 135lbs and multiply it by 12 and get 1,620 then multiply 135lbs by 14 and get 1,890 and your daily caloric range would be 1620-1890. Now, I usually tell people to aim for the higher end of that range on your active days. Now there is some math of figuring out the exact macros now of how many carbs, fats and protein to get in that caloric range. Once you know your body type of a mesomoprh, endo or ecto morph the easiest thing in my opinion is simply to go to something like MyFitnessPal and under goals put in your calorie goals and then change the macro % ratio to fit your body type needs.

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