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Setting Up Your Nutrition Plan

Posted on August 18, 2014 by BBWarehouse There have been 0 comments

This is a starting guide to setting up a nutrition plan. Please note that there are limitations calculating calorie and macro nutrient targets. The goal here is to give you a starting point to work from and make adjustments from there to continue to make progress towards your goals.

Setting Up Your Nutritional Plan:

Step 1 (the formula)

Men: (10 x weight kg) + (6.25 x height cm) – (5 x age) + 5

Woman: (10 x weight kg) + (6.25 x height cm) – (5 x age) – 161


Example for myself (Male, 86kg)

(86x10) + (6.25x185cm) - (5 x age) + 5 = 1900 calories


Step 2 (Multiply above figure by activity level)

Once you have the above number, you will then multiply this figure by an activity level.


Sedentary (little or no exercise, desk job) x 1.2

Lightly active (light exercise/sports 1-3 days/week) x 1.3-1.4

Moderately Active (moderate exercise/sports 3-5 days/week) x 1.5-1.6

Very Active = (Hard exercise/sports 6-7 days per/week) x 1.7-1.8

Extremely active (Very hard daily exercise/sports & physical job or twice a day training) x 1.9-2.0


Example for myself as above:

We will choose the higher end 1.6 (It’s better to start with more calories, as you will have more to cut from when your plateau, in the context of fat loss)

1900 x 1.5 = 3040 (this would be my approx maintenance calories)


Step 3 (Setting macro nutrient targets to meet these calories- Protein, carbohydrates, fat)


Set protein targets (There are 4 calories per 1g of protein).

2.5g-3.0g of protein per kg of body weight.

-For muscle growth, start at the lower end of the range as you will be in a caloric surplus (2.5g of protein per kg of body weight).

-For fat loss, stay at the higher end of the range as amino acid oxidation will be greater during an energy deficit (3.0g per kg of bodyweight)


2.5x86= 215g of protein (860 calories)


nutrition plan


Set Fat targets (There are 9 calories per 1g of fat)

Example:0.8- 1.1g of fat per kg of body weight

1.0x86=86g of fat (774 calories)


Set carbohydrate targets: Fill in the rest of the calories remaining with carbohydrates. (There are 4 calories per 1g of carbohydrates).

Example: total calorie requirements (3040 calories). 860 calories from protein + 774 calories from fat (Protein + fat calories = 1,634). This leaves us with 1,406 calories to come from carbohydrates.

1,406 divided by 4 = 351g of carbohydrates.


To conclude, we now have the following maintenance calories and macro nutrient targets:

3040 calories

Protein 215g (860 calories)

Fat 86g (774 calories)

Carbohydrates 351g (1,406 calories).


Edits to gain muscle:

On non training days, keep your macros as above. On training days increase your calories by 500 (from carbohydrates)

3540 calories

Protein 215g (860 calories)

Fat 86g (774 calories)

Carbohydrates 476g (1,906 calories).


Edits for fat loss:

With regards to fat loss, you need to be able to consume the most amount of calories while still losing fat. This gives you more calories to cut from when you plateau.


Training day example:

3040 calories

Protein 258g (1032 calories)

Fat 68.8g (619.2 calories)

Carbohydrates 347.2g (1388.8 calories)


Non Training day example:

2540 calories

Protein 215g (860 calories)

Fat 68.8g (619.2 calories)

Carbohydrates 265g  (1060.8 calories)


As mentioned at the start, the above calculations are a starting point to get you on your way. The main thing here is to listen to your body and make changes as you go along. The above examples are based on my own body weight, my goals and my activity levels. You will have to make your own calculations based on your information.

The best way to track macro's in my opinion is to use myfitnesspal. It is a simple and free app available on all smartphones. I would also recommend getting yourself small kitchen scales so you can weigh your food and input details in to the app.

If you have any questions, post away and I will do my best to answer them!

By Carlos @carlosfilippsen

On behalf of Bodybuilding Warehouse

This post was posted in News and was tagged with calories, nutrition, Macro nutrients

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