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# Macros

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### Macros

1. 1. STEP 1: Determine your daily caloric intake based on your goal - A Goal to Lose Body Fat - A Goal to Gain Lean Muscle Mass - A Goal to Maintain Current Body Composition WWW.JEFFDENTONFITNESS.COM
2. 2. STEP 2: Determine Our Macronutrient Ratios and Grams We are going to use an example of someone who has a daily caloric goal of 2000 calories just to keep the example simple. You will use these formulas to determine your specific ratio needs based on how many calories you need per day. WWW.JEFFDENTONFITNESS.COM
3. 3. Jeff’s Recommended Ratios 40/40/20 Split Proteins: 40% of Your Calories Carbohydrates: 40% of Your Calories Fats: 20% of Your CaloriesOther Examples That Might Work Better For YOUR Body Higher Carb Split - 30P/50C/20F Higher Fat Split - 40P/20C/40F Higher Protein Split - 50P/20C/30F WWW.JEFFDENTONFITNESS.COM
4. 4. Now that we have our required daily calorie intake, and weknow the split we are going to use, lets break it down:All Proteins Contain 4 Calories Per GramAll Carbs Contain 4 Calories Per GramAll Fats Contain 9 Calories Per Gram WWW.JEFFDENTONFITNESS.COM
5. 5. Example Numbers: A Person Who Needs 2000 Calories Per Day for Their Goal Using a Macro Split of 40P/40C/20FTo Calculate Protein Grams:Take 2000 X .40 = 800 Calories from Protein800calories / 4calories per gram of protein = 200g of Protein Per Day WWW.JEFFDENTONFITNESS.COM
6. 6. Example Numbers: A Person Who Needs 2000 Calories Per Day for Their Goal Using a Macro Split of 40P/40C/20FTo Calculate Carbohydrate Grams:Take 2000 X .40 = 800 Calories from Carbohydrates800calories / 4calories per gram of carb = 200g of Carbohydrates Per Day WWW.JEFFDENTONFITNESS.COM
7. 7. Example Numbers: A Person Who Needs 2000 Calories Per Day for Their Goal Using a Macro Split of 40P/40C/20FTo Calculate Fat Grams:Take 2000 X .20 = 400 Calories from Fat800calories / 9calories per gram of fat = 44g of Fat Per Day WWW.JEFFDENTONFITNESS.COM
8. 8. Example Numbers:A Person Who Needs 2000 Calories Per Day for Their GoalUsing a Macro Split of 40P/40C/20F200gP/200gC/44gF = 2,000 Calories WWW.JEFFDENTONFITNESS.COM