Written by Meike

health | fitness | nutrition

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1 Sep, 2023

I typically don’t recommend counting macros, unless you have a positive relationship with your body and the scale. If you do however count macros, or are interested in learning more, here are some tips

  1. Calculate your Total Daily Energy Expenditure (www.tdeecalculator.net). Your daily calorie goal should never be below your basal metabolic rate.
  2. Set your protein at a minimum of 1.2g x body weight in kilograms. I like a range of 1.4-1.8g of protein per kilogram of bodyweight, but it all depends on your activity levels, body fat percentage, physical build, and goals.Protein should be prioritised in each meal, and you would want to spread your protein intake evenly across the day.
  3. Set fat at a minimum of 0.7g x body weight in kilograms, however 0.8-1g of fat macronutrient per kilogram of bodyweight would be much better for hormonal health.
  4. Carbs make up the rest of your calorie intake. Do aim for a minimum of 100g carb macronutrient per day.
  5. Always prioritise whole foods— I like a 90/10 rule.
  6. Drink enough water (L = body weight in kg x 0.033). Our bodies are very good at distinguishing between hunger and thirst.
  • Protein & carbs = 4 calories per gram; fat = 9 calories per gram.
  • Ignore the “body type” (ecto/endo/mesomorph) method, as well as macronutrient percentage ratios.

If you would like to learn more and understand this topic in detail, let me know and I’ll set up a LIVE MASTERCLASS.


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