Introduction to "Macros"

Macronutrients are the basic building blocks of your food.
Beyond calories, they are the next important variable you can control in your nutrition program.

This video covers a brief introduction to Macronutrients (aka Macros) and how to get started with your nutrition program for body transformation. Below is the Optimal Muscle Gain Macros Calculator for you to to use.

Optimal Muscle Nutrition Calculator

Enter your body weight in pounds. The calculator will return the estimated macros you need to hit for optimal muscle development.

Please note: these are recommended ranges or minimums. Depending on your level of activity, you may have to consume higher calories to support muscle growth.

Basal Metabolic Rate Estimator

Enter your age, weight in pounds, and height in inches to the yellow fields. The calculator will then return your estimated Basal Metabolic Rate (BMR).

BMR is the daily calorie burn your body creates with ZERO activity. This is what you burn no matter what. Movement, workouts, digestion and more will add on top of this. That's why it's so important to get moving and eat right!

Please note: This is an estimation based up formulas. It's a useful source of information on where to start your OMN program. Adjustments will be necessary to dial in accurately.

BONUS: Calories & Macros Guide (PDF)

Check out this PDF guide for a more detailed look at setting your calories, macros, and how to begin transforming your body!