Macro meal prep planner how to#

1.5 g/kg for inflammatory bowel disease.1.0-1.5 g/kg for elderly adults and clients with cancer or ALS.1.4-1.8 g/kg for athletes (endurance, strength training).However, some additional considerations are:

The general protein recommendation is 0.8-1.0 g/kg of body weight for a healthy adult. Pre-competition and competition recommendations also vary according to the duration of exercise.

Ultra-endurance athletes with extreme levels of commitment to daily activity (4-5 hours of moderate to high-intensity exercise every day) may need up to 8-12 g/kg/day of carbohydrates.

Moderate to high-intensity exercise (1-3 hours/day) mandates 6-10 g/kg/day of carbohydrates.

Moderate exercise (1 hour/day) requires 5-7 g/kg/day of carbohydrates.

For example, carbohydrate targets should increase with physical activity: Macronutrient targets change depending on your client’s nutrition needs and goals. Looking for a calculator? Try the USDA DRI Calculator for Healthcare Professionals which uses the most current scientific knowledge about both macro and micronutrient needs.

Carbohydrate: 45 - 65% of total calories.

Then use this calorie target to calculate the macronutrient ratios that will help them reach their desired goal.Ī typical macronutrient recommendation is: You can start by calculating your client’s daily Total Energy Expenditure (TEE) for an accurate calorie target.

There is no one-size-fits-all approach to this, and to get the right numbers you will need to take into account your client's: There are varying macronutrient distribution philosophies as well. There are a lot of different formulas that you may use to calculate calorie and macro needs. The first and most important step in creating a meal plan based on specific calorie and macronutrient targets is to determine what those targets are. Following these steps will take your meal plans and your clients to the next level! Step 1: Determine Your Client’s Macro Targets

Macro meal prep planner how to#

Today we are going to teach you how to create personalized meal plans based on unique calorie and macronutrient targets. Providing a personalized meal plan that shows clients how simple and fun it can be to hit their targets will be a game-changer for keeping your clients compliant, on-track to reach their goals, and coming back to you for more. With all of this being said, simply giving your clients a set of numbers to hit and sending them off to figure out how to hit them is not the most helpful approach. Eating the right macronutrient balance can improve appetite, hormones, energy levels, and nutrient consumption. Teaching your clients about energy, carbohydrate, protein, fat, and fiber intake can help them learn more about how food affects their bodies and what a balanced diet looks like. Whether you feel counting calories and macros is helpful or not, more and more clients are taking an interest in tracking the numbers associated with their nutrition. There’s no doubt that macro-based diets are on the rise.