No Limits Training LLC

One of the first steps to starting a diet is tracking your calories! I have my clients track for at least two weeks to see exactly where you’re starting from and if your metabolism is even ready to start a diet phase.

I like to use the Mueller equation to help determine if your metabolism is ready. Yeah you have to do math… sorry if you don’t want to do math hire me and I’ll do it for you 😅

The Mueller Equation is:
First convert your weight from LB to KG

13.587xLBM) + (9.613xFM)+(198Xsex)-(3.351Xage)+674=BMR Sex-M=1 F=0

Yeah lots of math, and you’ll need to know your body fat % but this will give you a much more accurate figure of where your BMR *basil metabolic rate) is.

Now the math doesn’t end there you’ll want to multiply your activity lvls X your BMR and that will give you an idea of where your optimal metabolism should be.

Activity lvls go as

1.2 sedentary
1.375 light activity
1.55 moderate activity
1.725 very active
1.9 extra active

Now you should have a pretty large number, my BMR alone is 1,844 calories X my activity lvl which has been pretty light recently. So for me my optimal metabolism would be maintaining around 2,500 which is pretty spot on for what I’ve been doing.

A ton of info there let me know if you’d like me to break these down even further in future videos!

What are Macros?

Macros is short for Macronutrients.
The main nutrients our bodies need are protein, carbs and fats.

Every macronutrient contains a certain amount of energy or “calorie” per gram

1 gram of fat = 9 calories
1 gram of carbohydrate = 4 calories
1 gram of protein= 4 calories
And for extra credit
1 gram of alcohol = 7 calories 🤯