Maintain a healthy weight! Determine your TEE and required macros!

We discuss using the website https://tdeecalculator.net to determine your TEE but how and why you may want to make adjustments to that.

I love the Prospre app (https://prospre.io) to track my macros.

Heathy Macro Ranges according to the AMDR:
Protein: 10-35%
Fat: 25-35%
Carbs: 45-65%

If your TEE/TDEE is 1400 (this is my example) and you decide that your best ranges will be 30% protein, 25% fat, and 45% carbs, you will do the math as follows:
Protein: 1400 x .30 = 420 calories/day
Fat: 1400 x .25 = 350 calories/day
Carbs: 1400 x .45 = calories/day

So how does that translate to grams?
Each gram of protein and carbs is 4 calories, and each gram of fat is 9 calories, so divide your calories for each accordingly.
Protein: 420/4 = 105 grams
Fat: 350/9 = 39 grams
Carbs: 630/4 = 157 grams

Determine how you want to break down your 6 meals/snacks per day
3 snacks/3 meals
4 snack/2 meals
5 snacks/1 meal

Consider your meal(s) will be 300-400 calories. Deduct that from your calorie total so you know what you have to divide over your snacks.

More questions? Ask in the comments!

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How can I help or encourage you?
Have a recipe you want me to try?
Have questions?
Please reach out!

Until next time - Live in the light!
Lizabeth

**I am an independent Optavia coach, I am also simply someone who used the Optavia 5 & 1 program to achieve my goal of optimal health. I am happy to answer questions based on my own experience. However, I am not a healthcare professional, nutritionist, or counselor.

This is MY journey. I cannot make any claims that this program will have the same success for you as it has for me. I can only share what I am doing and how it is affecting my body. The average person is on program for 12 weeks and loses 12 pounds in that time.

If you would like more information about Optavia, I would be happy to help you out with ZERO pressure to join the program! I do not want anyone to start a program they are not able to fully commit to. Ask all the questions you want! I am happy to help you out!

Connect with me!!
Email: [email protected]
Facebook: Lizabeth Roberts Brasells
Facebook: Living in the Light:

/ 569648883229749
Facebook: Optavia Newbies


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Instagram: @zazzy_mama and @_living_in_the_light

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Optavia, Optivia, Optavia5&1, 5&1, 5 and 1, Optavia recipe, weight loss, weight loss journey, reality check, the last 50, transition, keeping it off, Optavia transition, transition week 2,