Working Out Your Calories
Use the calorie & body fat. calculators to work out your baseline cals & work out your plan. I.e are you going to be eating in a deficit or surplus or maitinence…
Take your Calorie Total & Work out your Macros with the adjustments below.
Protein Target:
- Females: 2-2.2g per kilo of lean body mass
- Males: 2.2-3.3g per kilo of lean mass
Fat Target:
- Males Females 1.0 x Calorie Total Of The Protein
Carbs / Starches Target:
- if your BF is high and your new to training keep below 30g Females. 50g Males
- Males who have completed a low carb phase 1g of carbs per kilo of body weight post work out
- Females who have completed a low carb phase .6g of carbs per kilo of body weight
Carbs / Veges Target:
- Minimum 35 grams. of fibre a day
- Make up the extra calories from these sources & DON’T COUNT. THESE CARBS AS STARCHES
