Updated: Jun 28
If you’re not sure how your diet is and want a way to better visualize what you’re eating each day, get the MyFitnessPal app on your phone (it's free) and track what you’re eating.
Pay close attention to your macronutrients (macros); protein, carbohydrates and fat.
An individual gram of each macro has a specific caloric value.
Protein 1g = 4 calories
Carb 1g = 4 calories
Fat 1g = 9 calories
Alcohol 1g = 7 calories
*If you've been advised by a medical doctor to avoid increased levels of protein skip this part.*
You would be surprised how often this is neglected on a daily basis. Lean meats, chicken, turkey, beans and protein dense dairy products (Greek Yogurt) should make up the majority of your daily intake. Liquid proteins (Whey & Casein) are good alternatives to supplement your diet and hit your target number but you shouldn’t always choose these sources over real food.
Aim for .8-1.0 grams per pound of body weight.
If you weigh 200# and work out regularly, you should be averaging somewhere between 160-200g of protein daily which would account for 640-800 calories.