Happy Friday!
This week's episode is an intro to nutrition and macros. The focus is to provide a simple nutrition protocol for each of you to follow that's long term and removes any fears or anxiety.
Here are the formulas mentioned in the episode for those who prefer written than audio.
maintenance calories; body weight in x 15
Calorie deficit; body weight in x 15 - 300 - 400 in a deficit the body makes stored fat more accessible to be burned as energy
Calorie surplus; body weight in x 15 + 200 - 300 in a surplus you are giving the body more fuel to build muscle
Macros
Carbohydrates = 4 calories per gram
Proteins = 4 calories per gram
Fats = 9 calories per gram
An example of calculating how much of your total calories come from carbs would be total carbs in grams which is 42 for this example times 4. total daily calories is 2000 thus 42 * 4 = 168 divided by 2000 = 0.084. Multiply 0.084 by 100 to get the percentage which is 8.4%
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