1. Calculating your macronutrients
Claire Ashton Lifestyle Management
Ditch Your Diet

2. Calculating your macronutrients
In this lesson we will learn
To determine your body shape
About the macronutrient tracking way of eating
How to calculate your unique macronutrient levels
How to eat following your macronutrients
How to change your macros as your weight changes
Claire Ashton Lifestyle Management

3. How to determine body type
3 main types
Endomorph (“apple”)
Ectomorph (“ruler”)
Mesomorph (“pear” or “hourglass”)
Claire Ashton Lifestyle Management

4. How to determine body shape
If you tend to store fat:
above the waist, you have an Apple shaped body
below the waist, you have a Pear shape body
Big boobs and below the waist, you have an hourglass
Claire Ashton Lifestyle Management

5. Basal Metabolic Rate (BMR)
“Calculation of your energy expenditure at rest”
The amount of calories needed at rest
Approximately 1400 calories for women
Unique calculation for you
Claire Ashton Lifestyle Management

6. Total Daily Energy Expenditure (TDEE)
Amount of calories you need to function in a day
Worked out with your BMR and your general exercise levels
Sedentary - desk job and little to no exercise
Lightly Active - light exercise/sports 1-3 days/wk
Moderately Active - moderate exercise/sports 3-5 days/wk
Very Active - hard exercise/sports 6-7 days/wk
Extremely Active - hard daily exercise/sports & physical job or training
Claire Ashton Lifestyle Management

7. Deficits and weight loss
In order to lose weight we need to have a deficit
Various deficit %
Choose a realistic deficit for you
NOT about rapid weight loss
This is NOT a diet
Claire Ashton Lifestyle Management

8. Spreadsheet
Claire Ashton Lifestyle Management

9. Tracking My fitness pal app Computer or phone
Not totally accurate
Override
Claire Ashton Lifestyle Management