Another good rule of thumb when distribution your mac-nutrients is:

  • 6 to 10g of carbs per kilogram of your body weight or 45-65% of your total calories intake.
  • 1.2 to 1.7g of protein per kilograms of your body weight or 10-35% of your total calories intake.
  • Then fat is anywhere between 20-35% intake these are just the guide lines.
    I actually take 15% of fat of my total calorie intake, around 40% for protein and around 35% in carbs but I actually count calories and did the math from my height, weight and age as well as my activity level.If you don’t feel like doing that the guide line is a nice place to start

Published by: davidgerting

I'm 32, I live in Westminster Md. For the longest time I struggle to figure out what I want to do for a living. Until I realize for the last 4 or so years, everything I love doing was about health and fitness so about 2 years ago. I decided to go to school for exercise science I got my A.A degree then I processed to study for the National Academy sports medicine (NASM) exam after I pass I started my journey to try different workouts and different meal plans I even start my education trying to became a dietitian hopefully I'll be a RD in the next 2 years through out the day I strive to learn as much as I can. Now I can honestly say, I can help anyone the wants to lose weight gain muscle or just over all want to be more healthier.

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