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
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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.
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3. Jeff’s Recommended Ratios
40/40/20 Split
Proteins: 40% of Your Calories
Carbohydrates: 40% of Your Calories
Fats: 20% of Your Calories
Other 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
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4. Now that we have our required daily calorie intake, and we
know the split we are going to use, lets break it down:
All Proteins Contain 4 Calories Per Gram
All Carbs Contain 4 Calories Per Gram
All Fats Contain 9 Calories Per Gram
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5. Example Numbers:
A Person Who Needs 2000 Calories Per Day for Their Goal
Using a Macro Split of 40P/40C/20F
To Calculate Protein Grams:
Take 2000 X .40 = 800 Calories from Protein
800calories / 4calories per gram of protein = 200g of Protein Per Day
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6. Example Numbers:
A Person Who Needs 2000 Calories Per Day for Their Goal
Using a Macro Split of 40P/40C/20F
To Calculate Carbohydrate Grams:
Take 2000 X .40 = 800 Calories from Carbohydrates
800calories / 4calories per gram of carb = 200g of Carbohydrates Per Day
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7. Example Numbers:
A Person Who Needs 2000 Calories Per Day for Their Goal
Using a Macro Split of 40P/40C/20F
To Calculate Fat Grams:
Take 2000 X .20 = 400 Calories from Fat
800calories / 9calories per gram of fat = 44g of Fat Per Day
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8. Example Numbers:
A Person Who Needs 2000 Calories Per Day for Their Goal
Using a Macro Split of 40P/40C/20F
200gP/200gC/44gF = 2,000 Calories
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