How Much Should You Eat in a Day? Count Your Food Portions & Macros | Joanna Soh


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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.

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.


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

WOMEN: calories/day = [10 x weight (kg)] + [6.25 x height (cm)] – [5 x age (y)] – 161

Total Daily Energy Expenditure (TDEE)
TDEE = REE x activity level

Activity Level:
• Sedentary: x 1.2 (limited exercise)
• Lightly active: x 1.375 (Less than 3 days a week)
• Moderately active: x 1.55 (3 – 5 days a week)
• Very active: x 1.725 (hard exercise every day)
• Extra active: x 1.9 (strenuous exercise 2 or more per day)


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I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

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How to Calculate Food Portions & Macros (Lose Weight Lean Up) | Joanna Soh



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