Welcome to the page that deals with how much you eat, when you eat and macro ratios

How much you eat

At its most basic you can start with this formula

1 GRAM OF PROTEIN PER DESIRED WEIGHT IN LBS (2.2 grams per KG)

1 GRAM OF FAT PER DESIRED WEIGHT IN LBS (2.2 grams per KG)

For example, if you want to weigh a lean 140lbs, you'd eat 140g of protein per day and 140g of fat per day.

Remember that you derive more 'calories' from fat compared to protein even though the weight is the same

  • 140g of protein (4kcl per g) will give you 560 calories

  • 140g of fat (9kcl per g) will give you 1,260 calories

  • Total calories comes to 1,820 calories

This formula works for a lot of people, but if it doesn't, you may need to calculate your calorie needs and divide your macros up that way. Here's how.

Ribeye Example

Serving Size: 170 grams

Calories: 414

Protein: 48 g (X 4 = 192 Calories)

Fat: 24 g (X 9 = 216 Calories)

Carbohydrate: 0 g

As you can see Ribeye is not 1 to 1 on weight but works out roughly 1 to 1 in calories. This is why some people add butter to their steak, to increase the fat intake. In this example you might add 24g of butter to make it a 1 to 1 ratio in weight.

As I said a lot of people thrive with this simple APPROXIMATE 1:1 ratio. Unfortunately some people need a little more 'tweaking'

Some members are less tolerant of fat and feel better on a higher protein to fat ratio. In this case simply eat enough protein and consume fat to satiety. Using the above Ribeye example they might not need to add butter.

SYMPTOMS DURING ADAPTATION

Some people new to this way of eating experience negative side effects like diarrhoea. This is normally because the gallbladder, the organ responsible for creating enzymes that break down fat isn't quite as efficient as it should be at this time but the good news is that it tends to adapt.

Another occasional problem is a feeling lethargic or low energy which is usually due to not having enough fat.

REMEMBER

There are 4 calories in every gram of protein. There are 9 calories in each gram of fat.

To get a 1:1 ratio of fat to protein in grams, you'll need to get a 70% fat to 30% ratio of protein in calories.

If I need to eat 2,000 'calories' as an example. Then by grams I need the following

2,000 x 70% fat = 1,400 calories of fat which, when divided by 9 = 155 grams.

2,000 x 30% protein = 600 calories of protein which, when divided by 4 = 150 grams

When to eat

Examples of macro breakdowns in food

Salmon

A breakdown of what's in Salmon

Beef

A breakdown of what's in Beef

Eggs

A breakdown of what's in eggs

Pork

A breakdown of what's in Pork