Your ratios of macronutrients will be based on your weight and should be as follows (this is a rough estimate and can

be adjusted but gives you an idea of where you should be around) Carbs: 0.8 grams per pound of bodyweight Protein: 1-1.5 grams per pound of bodyweight (I typically prefer to eror on the side of too much protein rather than insufficient amounts) Fats: 0.2-0.4 gram per pound of bodyweight

Calories: 1 gram of carbs = 4 calories 1 gram of protein = 4 calories 1 gram of fats = 9 calories

Example: 200 lb. individual should consume (calculate your portions based on your weight and the calculations shown further down): 160 grams of carbs per day which equals 640 calories 200-300 grams of protein per day which equals 800-1200 calories 40-80 grams of fat per day which equals 360-720 calories Total calories consumed is approximately 2000-2200 which is 10-11 calories per pound of bodyweight.