A topic that can do to communities what Monopoly can do to families.
The basic premise and theory is pretty simple when it comes to nutrition and how it should be for the average person, however this line gets blurred when people start looking in to multiple resources and find conflicting information.
Considering all the info we can get our hands on it’s easy to see why people get confused, therefor I shall be giving you how I do thing today. It’s not a perfect formula by any means, however it has had proven results over my career for the great majority of my clients.
Yep, majority, not all. Why not all? Because some people needed a differing approach, others simply needed to be more honest and stop sneaking in a bottle of wine per night… *Face Palm. This method is the quick and easy version that is never too far off the mark, I do get more technical over time and more precise (to the best of my ability) but this is a good starting point and often helps people get started and keeps it simple for them.
I will write below the resources where I got most of my numbers from smile emoticon, then you can take a look in to things yourselves .
What Ross Does: The Quick & Easy Version
Establishing Goal-based Daily Calories – Take Body Weight in LBS and multiply by the following: 11-13 = Weight Loss, 17-19 = Weight Gain. Not activity calculators are used yet, this will give a baseline idea of how the person will respond.
^^ Powerlifting – Bryan Mann & Dan Austin
Protein – 1g per lbs of bodyweight. A sensible place to start, this can be increased if people are cutting up to 2g per lb in some people.
^^ Examine.com 0.8-1.2g is referenced and they have studies linked. I’ve always used 1g for the simplicity of the maths as a base point, it can be tweaked if needed.
Fat – 35% of total daily calories. Typically 35% is good, however some people respond better to higher fat %, say 45% for example. You can play with this however I am not a fan of dropping this unless absolutely necessary, some will take it as low as 15% when cutting, but I’m not a fan of that personally.
^^ The USDA, ACSM, WHO seem to put their recommendations at 20-35% typically. Worth reading in to.
Carbohydrates – Remaining daily calories after protein/fat calories are subtracted from total. Often times this tends to workout at a ration of 1-1 Protein to Carbs (or not too far off that), not intentional, just a happy coincidence. Fibre is ideally around the 25-40g for most people I deal with, however aiming for 7-15% of your total carbs to be fibre will also be a good shout.
^^ I have done this for quite a while but I know that Eric Helms had a video on you tube some time back using the same formula. Here is is, he goes in to a lot of detail and has a series on this topic, some similarities in the methods I have above but he’s far smarter so listen to him smile emoticon. https://www.youtube.com/watch?v=GAvW6xBZjSk
As I’ve said above, it’s not perfect. There are various formulas that you can use that have activity multipliers and all other manor of intricate calculations. i use this because it’s easy to explain/understand and it’s never too far off the mark.
Personally I always advise and 80/20 approach to food, being eat 80% of your calories & macros from whole foods because this is better for health reasons, then the last 20% can be of your choosing.