Please share us the fitness stuff you said you were going to 🙏🏻❤
**Disclaimer: I learned all of this from KKFit’s program. Their program goes into a lot more detail about it.
Protein = 4 calories per gram
Fat = 9 calories per gram
Carbs = 4 calories per gram
First, we want to figure out our maintenance caloric intake (calories needed just to maintain our body every day). In order to do that, multiply body weight by a number 14-17. 14 is for those who aren’t active in their day-to-day life and 17 is for those who are very active. You can be a number in between.
Ex: 150 lbs x 16 (the number I chose because I’m fairly active, but not extremely) = 2,400 calories
Again, those are just the calories you need to sustain yourself, not to bulk or lose weight. If you’d like to bulk, add 300-500 calories onto your maintenance intake. If you want to trim, subtract 300-500 calories. I chose to add 500 because I want to bulk more.
Ex: 2,400 + 500 = 2,900 calories (to bulk)
Now we have to set our protein intake. Generally, in order to maintain or gain muscle, protein intake should range between .8 - 1.2 grams of protein per pound. Like KKFit, I do 1 gram per pound because it’s easier to track.
Ex: 150 lbs x 1g of protein = 150g of protein per day
***Don’t forget that there are 4 calories per gram of protein. 4 x 150g = 600 calories
So out of our total of 2,900 calories, 600 are for protein. That leaves us with 2,300 calories to divide amongst fats and carbs.
In the program I use, they determined 45% for fats and 55% for carbs is best for them to divide it up, but percentage breakdown is left up to the discretion of each person. I use the numbers they gave me.
With our remaining calories (2,300 for me) we need to multiply by 45% to find our daily fat intake.
Ex: 2,300 x .45 = 1,035 calories, but there are 9 calories per gram of fat so:
Now we are left with 1,265 calories because 1,035 went to our fats. To calculate for carbs:
1,265 x .55 = 695.75 calories, but there are 4 calories per gram of carbs so: 695.75 / 4 = 173.9 g. I’d just round up, to make it easier.
This was probably a bit scattered! If you are confused or have any questions, please feel free to shoot me a message! Hope it helps a lot. ♥️
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