Steps to monitoring Calories & Macro's
Step 1) Determine your Basal Metabolic Rate (BMR) & Macros.
Your BMR is the number of calories your body needs to function at rest. There are many BMR calculators available online that can help you determine this number. Evolved Personal Training has partnered with "Precision Nutrition" to create a complete Nutrition Calculator. Follow the link below to calculate your BMR, Calories Per Day & Recommended Macronutrient ratios.
Step 2) How to track meals in the Evolved App (option 1)
Follow the link below to learn how to track meals in the Evolved App
Step 2) How to track meals With Hand portions (option 2)
Hand portions: The easiest way to track calories and macros.
How can we eat the right amount of food, but without the burden of having to weigh and measure every morsel?
This hand portion system allows you to use your own hand as a personalized, portable portioning tool. You’re not actually measuring your food, but rather using your hand to gauge portion size. It’s highly effective for food tracking because your hand is proportionate to your body, its size never changes, and it’s always with you.
Here’s a snapshot of how it works:
- Your palm determines your protein portions.
- Your fist determines your vegetable portions.
- Your cupped hand determines your carb portions.
- Your thumb determines your fat portions.
Based on the calorie, portion, and macro calculator’s output, all you have to do is eat the recommended number of each hand portion daily.
(Again, we’ll show you how to put this method fully into practice once you’ve put your information into the Nutrition Calculator and received your free report and eating guide.)