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There are four macronutrients the human body can get energy from: carbohydrates,
proteins, and fats. Calories are the amount of energy your body can derive from these
macronutrients.
Caloric content of all four macronutrients is mentioned below. You can adjust the
amount of calories in this diet based on your calculated maintenance calories and rate
of fat loss.
Carbohydrates 4
Protein 4
Fats 9
Alcohol 7
Maintenance Calories*
The amount of calories your body needs to maintain your current bodyweight.
Take your bodyweight in pounds and multiply it by 9-14 . The no. you multiply it by
depends on your activity levels.
● If you’re a sedentary female (think office job) who trains anywhere from
3-5x per week: go with the lower end (9-10).
● If you’re a female who works a fairly active job or any job that has you on
your feet quite a bit and you’re training 3-5x per week: go with the mid
range (10-12).
● If you’re a sedentary male (office job) who trains 3-5x per week: go with
the low to mid-range (10-12).
● If you’re a male who works a fairly active job, and you’re training 3-5x per
week: go with the higher end (12-14)
> For a standard rate of fat loss consume 250-300 calories less than your maintenance
everyday. For faster fat loss 500-600 can be reduced.
> For muscle/weight gain consume 200-400 calories more than your maintenance
calories everyday.
Assuming you are an 85 Kg (~190 lbs) man with a desk job, who trains 3-5 times/week.
Your estimated maintenance calories will be 190x12 i.e. around 2300 Kcal/day. For
creating a decent caloric deficit let’s reduce 300 calories. Therefore, your daily caloric
intake will be around 2000 calories for fat loss.
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Calories: 2000
Macronutrients
Protein : 150g
Carbs : 200g
Fats : 65g
Meal 1
2 whole eggs 18 10 1
2 egg whites
Oats 40g 4 3 30
Almonds 10g 2 5 2
Fruits 100g 1 - 23
Meal 2
Chicken 150g 37 12 0
Daal 1 Bowl 4 - 12
Fibrous Vegetables - - -
As Much As You
Like
Meal 3 Pre Workout
Brown Bread 4 4 2 50
Slices
1 Scoop whey 24 - -
protein or 8 egg
whites
Meal 4
2 Roti 6 1 46
Chicken 150g 37 12 0
Fibrous Vegetables - - -
As Much As You
Like
Essential Supplements
For customized nutrition and training plans as per your lifestyle, preference and
goals (muscle building/fat loss/strength-up).
.
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