# Daily Calories

Firstly we need to work out what our lean body mass equates to so I will break this down using my own body fat and weight.

#### 253lbs (bodyweight)  x 0.14 (bodyfat percentage) = 35.4lbs  (total weight of bodyfat)

We then need to subtract the body fat from our total bodyweight

#### 253lbs (bodyweight) – 35.4 (weight of bodyfat) = 217.6lbs (218lbs lean body mass)

So this makes my lean body mass 218lbs

I then want to take into account my activity level, this can vary but if you are training 3-5 times weekly then you will use a multiplier of 0.7  if you are doing less than this use a multiplier of 0.6

#### 218lbs (lean body mass) x 0.7 (activity level) = 152.6lbs (153lbs)

From this we need to work out our total daily protein requirements I advise 1gram per lb for men and 0.7 for women

So this means I will need 153 grams of protein per day

We now need to factor into this our carbohydrates and our fats I advise that our total daily calorie breakdown looks like this

• #### 40% Carbs

So we now need to assume that our 153 grams of protein is 30% of our total calories and work this back to achieve our total figures.

#### 2040kcal (total daily calories) / 6 (meals) = 340kcal per meal

So I will now work out the percentages of fats, carbs and protein that my 340kcal meal should have