How to calculate your food intake

The number one topic I get asked about is nutrition. I’ve done what feels like a million diet plans for people. I don’t really charge for them because I take my knowledge for granted.  I can’t imagine someone actually compensating me for very simple advice.

Probably because I know with every ounce of my being that it’s not about understanding numbers.

Being successful on a nutrition regimen has everything to do with your core values system and very little to do with knowledge.

I will write about that later.

Perhaps I’m not very business savvy because I’m seeing a ton of Instagram famous fitness folks crush it selling diet plans that consist of carb timing and manipulating macros based on your goals or activity level. First things first though. Understand the fundamentals.

1.) Do a gross configuration of your Basal Metabolic Rate. By gross I mean, it doesn’t need to be exact and you need not breathe into a little mask for however long they want you to for however much they want to charge you. Just go to BMI Calculator.

2.)Take that number and tack on 500 calories for an inactive day, and 700 to fuel an active day if your goal is to decrease your body fat.

3.)For most Americans though we will keep it simple. 50-60% of your diet should be carbs, 15-25% protein, and about 20% fat. If you are new to this start here!!! Don’t start manipulating percentages based on certain protocols until you have a good idea of how this system works. Stick with one thing for at least 3 months.

Let me do mine so you have the formula and you can just plug in the numbers for yourself.

BMR 1400 +500= 1900 calories/day

Carbs: .6 x 1900= 1,140 calories from carbs

There are 4 calories in 1g of carbs so divide those calories by 4!

1,140/4=285g carbs

Fat: .2 x 1900=380 calories from Fat

There are 9 calories per 1g of fat so divide those calories by 9!

380/9=42g fat

Protein: .25×1900=475 calories from Protein

There are 4 calories in 1g of protein so divide those calories by 4!

475/4=118g protein


Start with those numbers-ish

250-285g Carbs, 115-130g protein, 30-42g fat

Now! Divide those numbers into the amount of meals you eat per day!

We’ll say 4 for the average human. You can use 5 or 6. However you want to break your meals up is fine.

285/4=70g of carbs per meal

118/4=29g of protein per meal

42/4=10g of fat per meal

Start looking at labels and get a food scale and measuring devices. Feel free to download apps to help you.

It’s literally that simple. Everything else is just a variation of this calculation.

Any questions….?







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