Calories and Macros

• Total: ~1,800 calories
• Protein: ~155g
• Fat: ~60g
• Carbs: ~161g

This may update as my goals change. With the breakdown of HOW I got these numbers below, we can easily adjust them as needed.

Why these numbers?

...most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate - Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

What is my lean body mass? ~67kg

I currently weigh 185 lbs and am guessing ~20% body fat, so my lean body mass is ~148 lbs, in kgs, that is ~67kg.

What is my protein split? ~155g

• I'm going to aim for 2.3g/kg of lean body mass per day of protein.
• 2.3g/kg of ~67kg is ~155g of protein.

What is my total calorie goal? ~1,800

• Based on past success with weight loss, my daily expenditure is around 2k calories.
• Going for a 10% deficit.
• 10% of 2k is ~200 calories.
• So my daily goal is ~1,800 calories.

What is my fat split? ~60g

• I'm going to aim for ~30% of calories from fat.
• 30% of ~1,800 calories is ~540 calories.
• There are ~9 calories per gram of fat, so that is ~60g of fat per day

What is my carb split? ~161g

• The remainder of my calories will come from carbs.
• So that is ~1,800 - 540 - 616 = ~644 calories from carbs.
• There are ~4 calories per gram of carbs, so that is ~161g of carbs per day.