Effective Way Of Calculating Your Macros

How to Calculate your Macros? 

A vital part of your fitness journey is to know how to count macros (protein, fats, carbs, and fiber) to achieve your body composition goals. But before we can move forward, we must first find out the number of calories you burn in a day or  Total Daily Energy Expenditure (TDEE). 

So now that you know your TDEE, we can start setting up your macros.

Let’s use this example. Bill has a TDEE of 2900 calories.
He can either eat more than his TDEE to gain weight.
Eat less than the TDEE to lose weight.
Eat the same as your TDEE to maintain your weight.

To gain weight, Bill would add 500 calories a day to your TDEE to gain 1 pound a week.

To lose weight, Bill would want to subtract 500 calories to lose a pound a week. When it comes to losing weight, you don’t want to lose more than 2 pounds a week.

Losing more than 2 pounds a week increases the risk of losing muscle. We want to preserve our muscle.

So back to our example. Bill has a TDEE of 2900 and wants to lose 1 pound a week to preserve as much muscle as possible.

First, we subtract his TDEE by 500.

2900-500= 2400 calories a day.

Now we can start setting up his macros.

First, we start with protein.
Four calories per 1 gram of protein
20-30% thermogenic effect
.8 grams to 1.2 grams per lb of body weight.

In this case, we will use 1.2 g/lb.

If Bill weighs 190 lbs, we will multiply 190 x 1.2= 228 grams of protein per day.

Then we multiply 228 x 4 (the calorie value of protein), and that gives us …912 calories.

2400-912 leaves us with 1488 calories left to be split between carbs and fats.


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Why Poor People Stay Poor And Rich People Stay Rich

I’m sure that you already heard that poor people stay poor and rich people stay rich.

I’m also sure that you know at least several reasons for that.

But how do you think? What is the number one reason for that? Do you have any idea?

There’s one and in about 5 minutes you’ll know it. Just click PLAY button and watch this video to the end.

“That’s Why Poor People Stay Poor And Rich People Stay Rich”

Here’s the thing…

I’m not saying that everyone has to be rich or that being happy is impossible without being rich.

I’m just saying that if you struggle when it comes to money, then the very first step in order to change this situation is to change subconscious data.

Why change this data?

Because we all think, decide and take action based on what we hold in subconscious mind but please keep in mind that money problem in NOT always money.

How to change this data?

Please also keep in mind that all these modalities can help solve problems and achieve results in every area of life – not only financial one because – like you can heard in the video above – every single result is determined by data that was recorded in subconscious mind.

I hope that what I shared in this blog post will be valuable for you. If yes, then share this with other people and feel free to leave your thoughts in comments below.

COVID-19 Patients In Tents, Isolation And Swab Tests - Duterte Tells Philhealth To Cover

Nagbigay ng direktiba po ang ating Presidente sa Philippine Health Insurance Corp. na kasama sa health insurance coverage ang RT PCR tests, isolation sa accredited community isolation units at hospitalization para sa mild at critical cases ng COVID-19.  Presidential Spokesperson Harry Roque said in a briefing.

Malacañang said on Tuesday that President Rodrigo Duterte has ordered the Philippine Health Insurance Corporation or Philhealth to shoulder COVID-19 patients in tents, isolation, and even their swab tests.

“Kaugnay nito, kung ang tents ay kasama sa in-patient care, kailangan covered ito sa kasalukuyang in-patient COVID-19 package,” he added.

In a hearing at the House of Representatives, a lawmaker exposed that some patients pay hospitals for Php1,000 per hour even though they were only admitted in tents.

PhilHealth said in a statement that it has noted the current situation where patients are temporarily placed in tents because hospitals can no longer admit them in regular hospital beds.

Some medical facilities are allegedly charging a P1,000 per hour rate for patients in tents. Philhealth said that they will investigate these claims.

“Be it COVID-19 or not, patients should be afforded with all the financial help as guaranteed by the Universal Health Care Law,” the statement read.

The statement was made after some COVID-19 patients and their relatives complained that they have to pay their hospital bills since being admitted in tents is not covered by Philhealth.

PhilHealth said it “has been reviewing existing policies to better respond to the extraordinary demands brought about by this pandemic.”

“Enhanced guidelines will be issued the soonest to ensure that adequate financial protection is duly provided to the patients without compromising the quality of care,” the agency added. 

Dubai Announces 10-Week Interval For Resident Taking Oxford-AstraZeneca Vaccine

The Dubai Health Authority (DHA) announced Tuesday that there is now a 10-week interval for those taking the Oxford-AstraZeneca vaccine in Dubai.

“Based on recent studies from the University of Oxford on the Oxford-AstraZeneca vaccine and as per the recommendations of the WHO, DHA has approved a 10-week interval between the 1st & 2nd dose of the Oxford-AstraZeneca vaccine,” the statement reads.

DHA also explained that recent studies showed higher efficacy and higher acquired immunity when the dosing interval between the first and second doses is increased.

The health authority said they will send a text message to those who are set to receive the second dose to inform them of the date and location for their vaccination appointment.

It was only last February 2 when the UAE started offering the vaccine, as part of its national vaccination program.