Learn how to calculate all 3 daily macronutrients to achieve your personal warrior goals.
Carbohydrate Daily Intake
Recommended daily intake: 45-65 percent
1g carb = 4 calories
Examples:
2000 calorie diet x 45% = 900 calories/day
900 calories / 4 calories = 225g/day
2000 calorie diet x 65% = 1300 calories/day
1300 calories / 4 calories = 325g/day
Protein Daily Intake
Recommended daily intake: 10-35 percent
1g protein = 4 calories
Examples:
2000 calorie diet x 10% = 200 calories/day
200 calories / 4 calories = 50g/day
2000 calorie diet x 35% = 700 calories/day
700 calories / 4 calories = 175g/day
OR
Recommended Dietary Allowance (RDA): 0.8-1.7 g per kg of bodyweight
1g protein = 4 calories
Examples: Individual that weighs 165 lbs. (75kg)
75kg of bodyweight x 0.8g = 60g/day
75kg of bodyweight x 1.7g = 128g/day
Fat Daily Intake
Recommended daily intake: 20-35 percent
1g fat = 9 cal
Examples:
2000 calorie diet x 20% = 400 calories/day
400 calories / 9 calories = 44g/day
2000 calorie diet x 35% = 700 calories/day
700 calories / 9 calories = 78g/day
References:
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.