My Fit Tribe

Welcome to Season 3 of the MY FIT TRIBE Podcast!

Everything can change when you start to believe in what’s possible. This season, we’re continuing the conversations around mind, body, spirit, wellness, leadership and personal growth—but we’re taking them one step further. Each week, I sit down with inspiring guests to share real stories, different perspectives and practical ideas that can help you move forward in your own life. Because listening can inspire us, but action is what creates change. This season, every episode will leave you with one actionable step—something you can take from the conversation and put into your own life. Whether you’re navigating change, working toward a goal, taking better care of yourself, or simply wondering what might be next, I hope these conversations remind you to stay curious, keep growing and believe in what’s possible. Welcome to Season 3. Let’s see where it takes us.

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My Fit Tribe

LIsa Feran- Counting Macros

November 20, 2024 • Erika Sweeney • Season 1 • Episode 2

0:00 | 51:10

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In today’s episode, we talk with Lisa Feran, a certified Nutrition and Fitness Coach. Join us as we dive into her inspiring journey through a cancer diagnosis and explore her passion for the health and wellness industry. We’ll also break down the basics of counting macros—how they impact our health and tips for your success.
Sponsored by https://customfitnessspecialists.com/
Here is information to help your tracking:
BMR Calculator Cronometer
Calculating Macros:
Activity Factors

Little to no exercise, desk Job= bmr x 1.2
Light exercise, trains 1-3 days weekly = bmr x 1.375
moderate activity, trains 3-5 days weekly = bmr x 1.55
Very active, trains 6-7 days weekly = bmr x 1.725
extremely active, 2x days OR physically intense job= bmr x 1.9

TDEE (Total Daily Energy Expenditure)= BMR x Activity Factor

Maintenance Calories: Aprox TDEE
Fat Loss Phase Calories: TDEE x 10-15% Calorie Deficit.
Calculate your Protein: Lean Weight x 1-1.5= Grams of Protein OR Goal weight in Grams
Calculate your Fat: 25-30% of your goal Calories, Fat cals/9= Grams of Fat
Calculate your Carbs: Calories From Protein + Calories from Fat= FAT/Protein Cals

Goal Cals- Fat/Pro cals= Calories from Carbohydrates

Calories from Carbohydrates/4= Goal Gram of Carbohydrates.

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