My clients get the EXACT number of calories they need and the correct macronutrient split of protein, carbohydrates and fats to achieve their goals.
The first step I do is work out each client's TDEE (total daily energy expenditure) which is determined from the information they provide me after they join my program.
Each of my clients answer a few important questions which makes it possible for me to work out each client's TDEE. (I use a unique formula that I believe to be the most accurate way of estimating someone's TDEE.)
Once each client's estimated TDEE is calculated, then I build a meal plan where their calories are in either a calorie deficit (-500 below TDEE) or a calorie surplus (+500 above TDEE).
This is dependent on each of my client's goals, whether they want to bulk up and gain muscle or cut down and lose body fat.
Once I calculate the number of calories (which is specific to each and every client), then those calories are split into the PERFECT macronutrient split of protein, carbohydrates and fats for each client to achieve their goals.
The macronutrient guide lines or rules that I follow are: 1g of protein per pound of LEAN bodyweight (i.e. if you are 200lbs with 18% body fat your LBW = 164lbs). Therefore, you will require 164g of protein or more. 0.4g+ of fat per pound of LEAN bodyweight.
Fat is important for normal body functions, not to mention its good for brain function and hormone regulation, such as testosterone production etc. I then fill the remaining calories up with mostly carbohydrates but also some extra protein and fat. Protein and fat are essential and needed by the human body. Carbs are not essential or needed, however once each of my client's protein and fat MINIMAL requirements are met, then (in most cases) the remaining of their calories are made up of carbohydrates because carbs are the bodies first source of energy, so it only makes sense. Plus carbs do wonders for your leptin and T3 hormones which are the king of all your fat burning hormones!
If you join my program today, I will follow the above process and develop a 100% personalized meal plan and matching workout program to suit your specific needs. I will take into account any allergies you may have, any injuries you may have, foods you simply don't like... all of those little things I can pull together to make sure you have a plan you can stick to and get the results you're after.