Lesson #5
How to Plan Your Meals for Your Goals For Weightloss

I understand it can be challenging to change a lifestyle, improve your body, improve your mindset or bettering your health, not to mention scary and overwhelming but luckily with this lessons and membership, I will help you get you on your feet and win that confidence BACK!

— Mariana Campos, CEO & Founder

For Fat
Loss

For this, you will find SO MANY opinions on how many calories you should drop from your calories to lose fat. MY ADVICE? do not drop your calories too much too fast. Your body SHOULD NOT be dropping more than 0.5-1% OF YOUR BODY WEIGHT PER WEEK. Listen to your body, do not go crazy thinking dropping more calories is going to get you results faster, accountability and patience is key. A good deficit can be 500 cal below your TDEE.

Now, you need to divide those calories into MACRONUTRIENTS (we touched this subject before) Now that you know what MACRONUTRIENTS are, we are going to divide the calories you need to eat into actual food.

BMI

Macro Division For Fat Loss

A good starting point for protein intake is about 1 gram per pound of body weight per day.

Carbohydrates provide your body with energy, and a moderate intake is generally recommended for weight loss. Aim for about 30% to 40% of your total calorie intake from carbohydrates.

Fats are calorie dense as we mentioned before. Aim for about 20% to 30% of your total calorie intake from fat.

Remember that the exact ratio of macronutrients that works best for you may vary based on your individual needs, goals, and preferences. It’s important to experiment and find a balance that you can sustain in the long term.

As I always say, LISTEN TO YOUR BODY and adjust based on what works best for you

And for our final trick, we are going to calculate exactly how many calories and grams of each macronutrient you need to be ingesting in order to reach that calorie intake and create a balanced meal plan.

BMI Calculator

How It Works?

To convert your macronutrient percentages to decimals, divide each percentage by 100. For example, if you want to consume 40% of your calories from carbs, you would divide 40 by 100, resulting in 0.4.

Next, multiply each decimal by your total daily calorie intake (either your caloric deficit, surplus or maintenance calories, depending on your goals) to determine how many calories you should consume from each macronutrient.

For example, if your total daily calorie needs are 2,000 calories and you want to consume 40% of your calories from carbs, you would multiply 0.4 by 2,000, resulting in 800 calories from carbs.

Again, these are calories that we already have as a caloric deficit or surplus not your maintenance calories. Remember, depending on your goals you need to ingest different amounts of calories.

Lastly, divide the calorie value of each macronutrient by its calorie value per gram to determine how many grams of each macronutrient you should consume. As a reminder, carbohydrates and protein provide 4 calories per gram, while fat provides 9 calories per gram.

Here’s an example calculation for someone who wants to consume 40% of their calories from carbohydrates, 30% from protein , and 30% from fat:

Assume total daily calorie needs are 2,000 calories.

Convert macronutrient percentages to decimals:

Carbohydrates: 40 / 100 = 0.4
Protein: 30 / 100 = 0.3
Fat: 30 / 100 = 0.3

Multiply decimals by total daily calorie needs:

Carbohydrates: 0.4 x 2,000 = 800 calories
Protein: 0.3 x 2,000 = 600 calories
Fat: 0.3 x 2,000 = 600 calories

Divide by calorie values of macronutrients:

Carbohydrates: 800 / 4 = 200 grams
Protein: 600 / 4 = 150 grams
Fat: 600 / 9 = 67 grams

Wrapping Up

Therefore, this person should aim to consume 200 grams of carbohydrates, 150 grams of protein, and 67 grams of fat per day to meet their macronutrient and calorie needs. (I love me some good easy math)

Remember that you can also calculate your protein intake with what I mentioned above (1 gram per lbs of body weight)

Example, if you weigh 154 lbs you will be ingesting 154g of protein and to calculate how many calories coming from that protein you will simply multiply those 154g of protein x 4 (calorie value of protein) = 616 calories.

BOOM! There you have, your perfect calorie intake made just for you! Awesome, isn't it?