Determining Appropriate Macronutrient Intake

Determining a persons macronutrient intake depends on a variety of factors and is quite individualised. For me to come up with an accurate individualised macro split a in depth consult would be needed. But for this post I want to give you a general idea of how you could set it up.
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First you need to determine your calorie intake. A general way to work out your maintenance is to multiply your bodyweight in kg by 28-35. This will give a range that most people will fall in for maintenance calories. Of course there will be outliers but this is for the average person.
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Once you’ve worked out your maintenance calories you’ll need to work out your protein intake.
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Generally a protein intake of between 1.5-2.2g per kg will get you in the right area. If you train seriously then go to the higher end. If not then go to the lower end.
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Next you’ll need to work out your fat intake.
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Generally I like to have fat intake at 0.5-1.3g per kg. This just depends on how many total calories you have to play with and whether you like foods that are higher in fat (personal preference).
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Now fill the left over calories with carbs 🙂
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One more thing. Depending on your goal (Fat loss or muscle gain) the maintenance calorie number will need to be adjusted. If you are in a fat loss phase you’ll need to reduce from your maintenance and if you’re in a gaining phase you’ll need to add calories to the maintenance number.

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