Whats up guys! Just wanted to get on quick and share my steps for setting up your basic macronutrient composition. Check out below to see the steps I used to setup my basic macro count!
1. https://tdeecalculator.net/ is the calculator I used to find my total daily energy expenditure of 3,000 calories
2. I like a lower fat diet so I took 25% of 3,000 which came out to 750 calories. Every gram of fat equals 9 calories, so 750/9 gave me 83 total grams of fat.
3. I recommend 1 gram of protein per pound of bodyweight. I weigh 210 pounds so 210 grams of protein. Every gram of fat equals 4 calories, so 210*4 = 840 calories.
4. Now take the amount of fat and protein calories, add them together 750 + 840 = 1,590 and subtract that total from your base calorie count. 3,000 – 1,590 = 1410. This is the amount of calories coming from carbohydrates and since carbohydrates equal 4 calories per gram, 1410/4 = 353, or 353 grams of carbs.
So there you have it! Use these simple tips to get your flexible dieting setup!
CeeFit Training 