CALCULATING YOUR CALORIE AND MACRONUTRIENT NEEDS

Understanding nutrition is complicated, but if you’re like me- you want to give it a try independently before you’d consider using a coach! So here it is, information at your fingertips! Use this formula to create your caloric and macronutrient goals:


 

________LBS X (12 TO 16 BASED ON ACTIVITY LEVEL)=________CALORIES


MACRONUTRIENTS:

PROTEIN: 4 CALORIES PER GRAM, 1 GRAM PER POUND OF BODYWEIGHT 

CARBOHYDRATES: 4 CALORIES PER GRAM

FATS: 9 CALORIES PER GRAM 

(CARB & FAT CALORIES AND PERCENTAGES ARE BASED ON WHAT WORKS BEST FOR YOUR INDIVIDUAL BODY)


PROTEIN: __________

CARBS: _____________

FATS:_______________


THE BASICS:

PROTEIN: To start the day, evenly throughout meals, post workout

CARBOHYDRATES: To boost energy, pre/post workout, as they fit your meals/goals

FATS: To create satiety, avoid around workouts and pairing with carbs


Email me with questions, concerns, or to verify your calculation matches your goals balancebybrittany@gmail.com

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