Nutrition and Individualization
Carbohydrates: Energy
Protein: Body composition
Fat: Energy
1.
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Find the Daily Total Energy Expenditure (TDEE)
Basal Metabolic Rate (Harris-Benedict Equation)
Total Daily Energy Expenditure (BMR x Activity Factor)
*When selecting activity level, consider overall activity level, not the frequency of workouts per week.
Not the accurate amount but it is a good starting point
To lose weight = TDEE – 10%~20%
To gain muscle = TDEE + 10%~20%
2. Choosing the Percentage of Macronutrients
Method 1: Guideline: Carbs 50%, Protein 30%, Fat 20%
 Carbs 4kcal per gram | Protein 4kcal per gram| Fat 9kcal per gram
Method 2: Calculating the amount of Protein and allocate the remainders to Carb (The rest) and Fat (20%-30%)
Recommended amount of Prootein: 1.6g – 2.2g per kg of weight
*Beginner 2g
3. Selecting Menu
Allocate each macronutrients to each meals and choose the menu you wish to consume
*Cleaner the better.
Divide the total calories into minimum of 3 meals, up to 4 meals per day.
Don’t make it too complicated (Keep the number of menu simple and less variable)