Calculating Your Protein, Carbohydrate and Fat Requirements

Once you have your daily calorie target figured out then you can calculate your protein, carbohydrate, and fat requirements.

Using the calories calculated for 200 pounds we will first find your protein target. Your protein intake would be 413 grams – (3120 x .53)/4 = 413.

To calculate your carbohydrate intake you will use the multiple .37. Your carbohydrate target will be 289 grams – (3120 x .35)/4 = 289.

Fat intake will be 35 grams – (3120 x .10)/9 = 35.

It’s pretty simple and an excellent guideline to follow. Now remember “metabolic-individuality”. Everyone is different, but all that you will need to change is the BMR Variable number to derive a higher or lower caloric figure. After a month or so you should be able to get this number right on the money. And after a few Max-OT training cycles and Max-OT diet programs you’ll be able to fine tune your caloric intake with razor precision.

You’ll no longer have to guess at what, when, and how much you need to eat to get where you want to be.

Here’s a calculation recap for a bodyweight of 200 pounds.

  • Calories: 3120
    (200 x .65) 24 = 3120
  • Protein: 413 grams (1654 calories, 53%)
    (3120 x .53)/4 = 413
  • Carbohydrates: 289 grams (1156 calories, 37%)
    (3120 x .35)/4 = 289
  • Fat: 35 grams (315 calories, 10%)
    (3120 x .10)/9 = 35

To get your caloric needs all you need to do is replace 200 with your actual bodyweight in pounds. If you are working in kilograms then multiply your bodyweight by 2.2 and replace 200 with the result.

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