Back Day videos and How to Calculate your macros!!!
Email me if you want some help- but PLEASE have the Mifflin Eq. already done and provide me with information (: email@example.com
Men- REE= (10x weight in k)g + (6.25xht in cm) - (5xage) +5
Women=REE= (10x weight in k)g + (6.25xht in cm) - (5xage)-161
Fats- 25-35% calories
Protein- RDA is .8 per KG. My suggestion is 1g per lb of bodyweight up to 1.15g per lb. Calculate this for Goal weight if loosing.
Carbs- Fill the rest up with these babies!!
additional info- what you have done in the past WILL affect these #s so you have to keep that into consideration. Also if you are younger- you will require more calories than if older. If over 50- metabolism slows