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Please Choose Your Activity Level
What is Your Goal?
Set Your Protein Ratio:
How much protein you can eat. We recommend a minimum of 0.8g/lb of Lean Body Mass; if lifting weights or over 50 years of age we recommend 1.0g/lb of LBM
Choose Your Deficit/Surplus Percentage:
A 20% Deficit is a good starting point for fat loss – You’ll be eating 20% less calories than your body requires. For Muscle Gain a 5-10% Surplus is recommended.
Macro
Grams
Calories
Protein
Protein is a goal – you should aim to hit this daily. Chicken, Beef, Fish, Pork, Eggs etc. are good sources of Protein. 100g of Chicken Breast is around 31g of Protein.
155
620
Carbs
Carbs are a limit, and should come mainly from vegetables to ensure micronutrient density. Focusing on cruciferous vegetables can help in ‘bulking’ up your meals.
100
Fat
Fat varies depending on your goal. It will usually comes along for the ride with your protein source. For Example; 100g of Egg has 11g of Fat to go with it’s 13g of Protein.
100
898
Total
Your total calorie intake is the culmination of calories based on your macros.
