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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

508 Days

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Website URL: workingagainstgravity.com
Headline: Join our one-on-one nutrition coaching program that’s personalized to your body, lifestyle and goals.
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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

525 Days

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Website URL: workingagainstgravity.com
Headline: We've helped over 10,000 people dial in their nutrition and these are the mistakes we've seen. Don't make them.
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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

117 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

118 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

197 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

117 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

271 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

169 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

117 Days

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Website URL: workingagainstgravity.com
Headline: Join Team WAG to lose weight or gain muscle mass with a personal nutrition coach who will create a plan just for you!
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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

271 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

271 Days

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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

118 Days

Heat: 999
Website URL: workingagainstgravity.com
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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

169 Days

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Website URL: workingagainstgravity.com
Headline: We've helped over 15,000 people dial in their nutrition and these are the mistakes we've seen. Don't make them.
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Facebook

180 Days

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Website URL: facebook.com
Headline: Finding your initial set of macros is not as complicated as you may expect.

It is just a starting point based on formulas that have been widely research and concluded as safe for the average healthy human.

We've distilled these formulas into a simple calculator that we've built in messenger.

Click the button below to calculate your macros!
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180 Days

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Headline: Macro Calculation Example - Jane:

- 30 year old female, 160 lbs.
- 30% body fat, exercises 5x per week.
- Goal is to lose body fat

Step 1: Determine Your Baseline Calories

Because Jane is a female and exercises 5x per week, we'll choose 14 as a multiplier.

160 lbs x 14 calories per lb = 2240 calories.

(This is Jane's estimated maintenance calorie level.)

Step 2: Consider Your Goal

Jane's primary goal is to lose body fat so we'll start her in a calorie deficit.

Step 3: Choose Your Deficit

We will choose a moderate deficit of 20% for Jane.

20% is enough of a deficit to have an impact relatively quickly without requiring significant food restrictions. We also don't' want this deficit to impact her CrossFit performance.

2240 x 20% deficit = 448 calories.
2240 - 448 calories = 1792 calories.

(1792 is Jane's new daily calorie target.)

Step 4: Calculate Your Protein

Jane participates in CrossFit which is considered a mixed intermittent sport. She has never tracked her food before, so she may find it challenging to consume a high quantity of protein in the beginning of her program.

We will choose an amount on the lower end of the 0.8 - 1.5 g/lb (.85 grams).

She may be able to increase the amount of protein once she becomes comfortable with tracking her food.

0.85 x 160 lbs = 136 grams of protein.

Step 5: Calculate Your Fats

Jane currently eats in a paleo-style which typically involves higher fats.

We will set her fats on the higher end of the 20-30% range, at 30%.

1792 calories x .3 = 537 calories.

Each gram of fat has 9 calories, so we need to divide 537 by 9 to find the grams of fat Jane needs to eat each day.

537 / 9 = 60 grams of fat.

Step 6: Calculate Yo
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Facebook

180 Days

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Headline: Macro Case Study - Jane:

- 160lb female.
- 30 years old.
- Approximately 30% body fat.
- Attends 1-hour long CrossFit classes 5 days per week.
- Sits 8-9 hours per day at her desk at work.
- Moderate stress from work
- She has never tracked her food before. Eats in a Paleo style.
- Her goal is to lose 15-20 lbs and improve her performance in CrossFit.

Step 1: Determine Your Baseline Calories

160 lbs x 14 calories per lb = 2240 calories.
2240 x 20% deficit = 448 calories.
2240 - 448 calories = 1792 calories (daily target).

Step 2: Calculate Your Protein

0.85 x 160 lbs = 136 grams of protein.

Step 3: Calculate Your Fats

1792 calories x 30% = 537 calories.

Each gram of fat has 9 calories, so we need to divide 537 by 9 to find the grams of fat Jane needs to eat each day.

537 / 9 = 60 grams of fat.

Step 4: Calculate Your Carbs

60g fat x 9 calories per gram = 540 calories.
136 protein x 4 calories per gram = 544 calories.
540 calories + 544 calories = 1084 calories
1792 calories - 1084 calories = 708 calories.
708 calories / 4 calories per gram of carbohydrates = 177g carbs.

Step 5: Calculate Final Macros

Jane's initial macros will be:

137 grams of protein.
177 grams of carbs.
60 grams of fat
25 grams of fiber.

Want to calculate your own macros?

Click the button below to try our free calculator.
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Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

117 Days

Heat: 999
Website URL: workingagainstgravity.com
Headline: Join Team WAG to lose weight or gain muscle mass with a personal nutrition coach who will create a plan just for you!
Button label: LEARN_MORE
Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

117 Days

Heat: 999
Website URL: workingagainstgravity.com
Headline: Join Team WAG to lose weight or gain muscle mass with a personal nutrition coach who will create a plan just for you!
Button label: LEARN_MORE
Nutrition Coaching, Macro & Flexible Dieting | Working Against Gravity

117 Days

Heat: 999
Website URL: workingagainstgravity.com
Headline: Join Team WAG to lose weight or gain muscle mass with a personal nutrition coach who will create a plan just for you!
Button label: LEARN_MORE