Nutrition for YOUR body simplified (with math):

Calories are made up from proteins (4 calories/gram), carbohydrates (4 calories/gram), and fats (9 calories/gram).

Your body needs CARBOHYDRATES for HIGH INTENSITY ENERGY.

Your body needs FATS for LOW INTENSITY ENERGY.

Your body needs PROTEIN to retain and BUILD MUSCLE.

How much of each do I need?  That is different for everybody and takes a little bit of trial and error.  

For most of you who are lean and have trouble gaining weight:

50% of calories should be CARBOHYDRATES.

25% of calories should be FATS.

25% of calories should be PROTEIN.

If you need to lose body fat:

25% of calories should be CARBOHYDRATES.

40% of calories should be FATS.

35% of calories should be PROTEIN.

It’s also possible to be somewhere in the middle:

40% of calories should be from CARBOHYDRATES.

30% of calories should be from FATS.

30% of calories should be from PROTEINS.

The amount of calories you should take in depends on your body weight, body type, and weather you are trying to gain or lose weight.  Again, this is an on going process of trial and error, but the more in tune you are with your body and what you eat, the easier it is to figure out.

Multiply your body weight by 12 to lose weight, by 15 to maintain weight, and by 18 to gain weight.  That will give you a good calorie goal to start with.  Adjust as necessary!

I’ll use myself as an example.  Currently I’m 190lbs and I’m trying to lose a little weight and lean up.  Therefore I multiplied 190 x 12 = 2,280.  

So I need to lose body fat and my calories are at 2,280 therefore:

25% of calories should be CARBOHYDRATES = 142g.

40% of calories should be FATS = 101g.

35% of calories should be PROTEINS = 199g.

Last and most important, KEEP TRACK OF WHAT YOU EAT!  download an application and try to hit those numbers daily.  When in doubt take an educated guess.

Feel free to reach out at anytime for support.

Best,

Coach Atsoff