20240215 Day 676 Part-3 - Putting Concepts Together: A Sample Client Calorie and Macro Calculation

20240215 Day 676 Part-3
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Putting Concepts Together: A Sample Client Calorie and Macro Calculation
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We’ve discussed calculating calories, protein, fats and the remainder we can play with in previous videos (see links)
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Calories https://youtube.com/shorts/2VJGA0pUVzE?si=_RSVRGbOYJ2KwT5R
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Protein https://youtube.com/shorts/cERVBHqSsQk?si=W5n5jZ0lZQnJs__s
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Fats & Remaining Calories https://youtube.com/shorts/-OurcOgzNEs?si=DmxO1JUjcw8ZMISk
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Taking that information, let’s say we have a new young lifter who weighs 154Lbs or 70kg for my international viewers, and his goal weight is 176lbs or 80kg. That’s a lot of muscle but a fairly realistic goal for a beginner doing all the right things in the first year or 2. So let’s do the maths.
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Goal weight 176 x 15 = 2640kcal
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Calculate (max) protein 176 x 2g = 352g x 4kcal/g = 1408kcal protein with 1232kcal remaining
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Calculate (low) fats 176 x .5g = 88g x 9kcal/g = 792 kcal with 440kcal remaining
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Calculate carbs 440kcal remaining/4g = 110g carbs
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So we have 2640kcal, 352g protein, 88g fats and 110g carbs. On paper this might look like a great way to “lean bulk” but I don’t like this at all for our client. Instead I’d recommend:
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Protein at 1g/lb so 176g or 704Kcal. That 704Kcal we just got back, I’d make ALL that carbs and add it to our 110 from earlier so 110 + 176 = 286g carbs or 1144kcal.
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Our NEW (and FAR more anabolic calculation) is: 2640kcal, 176g/704kcal protein, 88g/792kcal fats and 286g/1144kcal carbs.
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This allows our young lifter to have more variety in his meals, not have to pound shakes or a ton of meat to hit his protein and the fats will appear by default. He’ll have plenty of energy for training and the anti-catabolic/recovery systems should stay satisfied, allowing for resources to be allocated to our desired anabolic process.
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