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A Simple Guide to Nutrition Quantity

When we talk about nutrition, we are typically referring to the following 4 categories:

  • Quality

  • Quantity

  • Hydration

  • Supplementation

Today we're going to focus on Quantity and a simple approach to figuring out how much you should be eating. Remember, everyone is different and might need some fine-tuning on the below - feel free to chat with a coach about that, but this should be a good starting point for you:


DETERMINING CALORIC NEEDS BASED ON GOALS:


Take your goal bodyweight and multiply it by the following numbers based on goal:

10-13 - Weight Loss (10 being aggressive weight-loss and 13 being conservative)

14-15 - Maintenance

16-20 - Weight Gain (20 being aggressive weight-gain and 16 being conservative)


See the examples below. I would recommend starting conservative for 2 weeks and measuring progress. If you have not made progress adjust the number up or down by 1. If you have made progress, do not change & repeat the 2-week cycle.


ONCE YOU HAVE CALORIC NEEDS, FILL IN MACROS:


Once you have your calorie number you can take the 40-30-30 approach:


40-30-30 Approach:

Split your calories into 40% carbs, 30% protein & 30% fat.


That's it!


Examples:

Here are some examples:


I weight 170lbs and I want to lose 20lbs

  • My goal weight is 150lbs

  • I multiply 150 * 13 = 1950 cals per day - I picked 13 to be conservative but I may end up reducing down to 12, 11, or even 10.

  • I take 1950 cals and split it into 40% carbs, 30% protein & 30% fat

  • Carbs: 780 cals or 195g of Carbs (4 calories per gram)

  • Protein: 585 cals or 149g of Protein (4 calories per gram)

  • Fat: 585 cals or 65g of Fat (9 calories per gram)

I weight 190lbs and I want to gain 10lbs

  • My goal weight is 200lbs

  • I multiply 200 * 16 = 3200 cals per day - I picked 16 to be conservative but I may end up increasing up to 17, 18, 19, or 20.

  • I take 3200 cals and split it into 40% carbs, 30% protein & 30% fat

  • Carbs: 1280 cals or 320g of Carbs

  • Protein: 960 cals or 240g of Protein

  • Fat: 960 cals or 107g of Fat

I weight 135lbs and I want to maintain

  • My goal weight is 135lbs

  • I multiply 135 * 15 = 2025 cals per day - I picked 15 to be on the higher end of maintenance. 14 would also work just fine.

  • I take 2025 cals and split it into 40% carbs, 30% protein & 30% fat

  • Carbs: 810 cals or 203g of Carbs

  • Protein: 608 cals or 152g of Protein

  • Fat: 608 cals or 68g of Fat

These methods should give you a starting point. From there if you stop making progress, speak to Jocelyn or Irish for additional advice. If you have any questions, please comment below or email irish@castlerock.fit

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