20240127 Day 657 Part-3 - Constructing a Meal Plan Step-1: Calculate Protein Requirements

20240127 Day 657 Part-3
-
Constructing a Meal Plan Step-1: Calculate Protein Requirements
-
So last video (I date these because they build on each other) we talked about calculating total calories, and as a refresher we went with the ballpark number of target weight x 15.
-
To determine the Macro breakdown, a good place to start is simply 1g per pound (target weight) of protein or 2.2g per kilogram.
-
Both the literature (and personal anecdote) have determined that really anything between 0.7g-3g per pound will do the trick, 2+g per pound really only being marginally better and in my opinion, really only if you’re an outlier or “enhanced.”
-
So, using our previous examples of 200 and 150Lbs respectively, that would be 200 and 150g of protein per day for each of those individuals.
-
That brings us to the next step which is the maths. Remember a few videos back when I said protein is 4Kcal per gram? That means 200g = 800Kcal. That also means that for our 200lb person, of their daily total of 3000Kcal, 800Kcal minimum will be their protein requirement leaving 2200Kcal remaining for fat and carbs.
-
See what we’re doing here? Are we cool yet? 😎
-
Next video we’ll talk about bringing it home calculating fats next (it’s super simple) AND the remainder being the good stuff, your carbs!!
-
If you enjoy my content or find it useful, please subscribe to my YouTube channel, link in the bio and in the comments section below 👇🏿 👇🏿👇🏿
-
Stay in the fight 🇺🇸🇰🇪
-
#education #science #bodybuilding #work #travel #macros #selflove #food #mealprep #mealplanning #workout #military #fat #foodie #arizona #family #gym #strength #nutrition #warhammer #protein #hawaii #training #body #mindset #texas #gains #carbs #muscle #health