Episode 13 Fuel Your Body, Elevate Your Game Workbook: Calculating Your Calorie Needs and Macros
Use this workbook to determine your daily calorie needs and macronutrient breakdown based on your activity level. Follow each step and fill in the blanks to personalize your plan.
Disclaimer: The opinions shared on this podcast are for informational purposes only and are not intended to diagnose, treat, or cure any medical conditions.
© Brad Young. All rights reserved. This content is owned by Brad Young and may not be shared, reproduced, or redistributed without explicit permission.
Step 1: Calculate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to perform basic functions like breathing and maintaining your heartbeat. Use the Mifflin-St Jeor Equation to calculate your BMR:
For Men:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) - (5 × Age in years) + 5
For Women:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) - (5 × Age in years) - 161
  • Your weight (kg): ______
  • Your height (cm): ______
  • Your age (years): ______
  • Your BMR: ______ calories/day
Step 2: Determine Total Daily Energy Expenditure (TDEE)
Multiply your BMR by an activity factor to account for your lifestyle and exercise routine.
  • Your activity level: ______
  • Activity factor: ______
  • TDEE (BMR × Activity Factor): ______ calories/day
Step 3: Set Your Goals
Decide whether you want to lose weight, maintain weight, or gain muscle, and adjust your calorie intake accordingly:
  • For weight loss, subtract 500-750 calories from your TDEE. This creates a caloric deficit that typically results in 1-1.5 pounds of weight loss per week, which is considered a safe and sustainable rate.
  • For maintenance, use your TDEE as it is. This provides exactly the energy your body needs for your current weight and activity level.
  • For muscle gain, add 250-500 calories to your TDEE. This slight surplus provides extra energy needed for muscle growth without excessive fat gain.
Additional considerations for your goals:
  • Weight loss: Never go below 1,200 calories/day for women or 1,500 calories/day for men to ensure adequate nutrition. If your calculated deficit puts you below these thresholds, increase your activity level instead of further reducing calories.
  • Muscle gain: Ensure you're following a progressive resistance training program alongside your caloric surplus to optimize muscle protein synthesis.
  • Athletic performance: If preparing for competition, your calorie needs may fluctuate based on training phases (base building, peak training, taper, competition).
Track your progress for 2-3 weeks and adjust as needed. If you're not seeing results, modify your calorie intake by 10% in the appropriate direction.
Fill in your personal targets:
  • Your goal (e.g., weight loss, maintenance, muscle gain): ______
  • Adjusted calorie target: ______ calories/day
  • Weekly progress check date: ______
Step 4: Calculate Your Macronutrient Needs
Break your daily calories into macronutrients (protein, carbs, and fats) based on the following guidelines:
Understanding Macronutrients
Macronutrients are the nutrients your body needs in large amounts to function properly. Each macronutrient serves distinct physiological functions and contributes differently to your athletic performance and recovery.
  • Protein: 1.2-2.2 grams of protein per kg of body weight (choose higher values for muscle gain, intense training, or recovery phases). Protein is essential for muscle repair, immune function, and enzyme production.
  • Fats: 20-35% of your daily calories. Healthy fats are crucial for hormone production, brain function, and absorption of fat-soluble vitamins (A, D, E, and K).
  • Carbohydrates: The remaining calories after protein and fats. Carbs are your body's preferred energy source, especially for high-intensity activities and brain function.
Protein Calculation
Your optimal protein intake will vary based on your specific goals:
  • General fitness/health maintenance: 1.2-1.4g/kg
  • Endurance athletes: 1.4-1.6g/kg
  • Strength training (maintenance): 1.6-1.8g/kg
  • Muscle building phase: 1.8-2.2g/kg
  • Weight loss while preserving muscle: 1.8-2.2g/kg
  • Older athletes (40+): Add 0.1-0.2g/kg to compensate for age-related changes
Example: A 70kg athlete focusing on muscle building would need 70kg × 2.0g/kg = 140g of protein daily.
Fat Calculation
To calculate your fat needs:
1. Multiply your daily calorie target by your chosen percentage (e.g., 25%)
2. Divide by 9 (calories per gram of fat)
Example: For a 2,500 calorie diet with 25% from fat: 2,500 × 0.25 = 625 calories from fat. 625 ÷ 9 = ~69g of fat per day.
Your fat intake should include a variety of sources:
  • Monounsaturated fats: olive oil, avocados, nuts
  • Polyunsaturated fats: fatty fish, flaxseeds, walnuts
  • Saturated fats (in moderation): eggs, dairy, coconut oil
Your weight (kg): ______
Your protein target range (g): ______ to ______
Your chosen fat percentage: ______%
Your fat target (g): ______
Step 4: Create Your Meal Plan
Based on your macronutrient targets, create a daily or weekly meal plan with foods you enjoy. Remember that successful meal planning means finding the right balance of nutrition and enjoyment. Consider meal prep to save time and stay consistent.
Meal Planning Considerations:
  • Choose foods you genuinely enjoy to ensure sustainability
  • Balance your macros across your daily meals
  • Consider your schedule and when you'll need quick options
  • Plan for variety to get different micronutrients
Meal Ideas:
  • Breakfast Ideas: ______ (e.g., protein oatmeal with berries, Greek yogurt with nuts and honey, veggie omelet with whole grain toast, protein smoothie with spinach and fruit)
  • Lunch Ideas: ______ (e.g., chicken salad with mixed greens and olive oil dressing, tuna wrap with whole grain tortilla, quinoa bowl with roasted vegetables and tofu, turkey and avocado sandwich on whole grain bread)
  • Dinner Ideas: ______ (e.g., grilled salmon with roasted sweet potatoes and broccoli, lean beef stir-fry with brown rice, baked chicken with quinoa and asparagus)
  • Snack Ideas: ______ (e.g., Greek yogurt with berries, apple with almond butter, protein shake, handful of nuts and seeds)
Remember to adjust portion sizes based on your specific calorie and macronutrient targets. The quality of your food choices matters just as much as the quantities.
What A Daily Diet Breakdown of an Elite Athlete Might look like
Elite athletes typically consume 3,000-6,000+ calories daily, carefully timed around training sessions to optimize performance and recovery. Their diet is precisely calibrated to their sport, training phase, and individual metabolism.
Sample Daily Breakdown
Early Morning (Pre-Training)
• Small, easily digestible carbohydrate source
• 8-12oz of water
• Example: Banana with 1 tbsp honey and a glass of water
Breakfast (Post-Morning Training)
• High-quality protein: 30-40g
• Complex carbohydrates: 60-80g
• Healthy fats: 15-20g
• Example: 4-egg omelet with vegetables, 1 cup oatmeal with berries, 1/4 avocado, and 1 tbsp nut butter
Mid-Morning Snack
• Balanced protein and carbs: 20g protein, 40g carbs
• Example: Greek yogurt (200g) with granola (40g) and fruit (100g)
Lunch
• High-quality protein: 40-50g
• Complex carbohydrates: 70-100g
• Vegetables: 2-3 cups
• Healthy fats: 15-20g
• Example: 6oz grilled chicken breast, 1 cup quinoa, large mixed vegetable salad with olive oil dressing
Pre-Workout Snack
• Easily digestible carbs: 40-60g
• Moderate protein: 15-20g
• Example: Smoothie with whey protein, banana, berries and honey
Post-Workout Nutrition
• Fast-absorbing protein: 30-40g
• Quick carbs: 40-60g
• Example: Protein shake with 2 scoops whey protein and 16oz chocolate milk
Dinner
• High-quality protein: 40-50g
• Complex carbohydrates: 60-80g
• Vegetables: 2-3 cups
• Healthy fats: 15-20g
• Example: 8oz salmon fillet, 1 cup sweet potatoes, 2 cups roasted vegetables with 1 tbsp olive oil
Evening Snack
• Slow-digesting protein: 20-30g
• Moderate fats: 10-15g
• Example: 1 cup cottage cheese with 1 tbsp almond butter and cinnamon
This nutritional approach provides approximately 3,500-4,000 calories with a macronutrient ratio of roughly 25-30% protein, 45-55% carbohydrates, and 20-25% fats. Elite athletes often work with sports nutritionists to personalize this framework based on their specific needs, training demands, and body composition goals.
Hydration is equally important, with most athletes consuming 3-5 liters of water daily, plus electrolytes during intense training sessions. Recovery nutrition timing is critical, with most athletes consuming protein and carbohydrates within 30 minutes after training to maximize muscle glycogen replenishment and protein synthesis.
Closing Thoughts: Key Points and Practical Takeaways
  • Understanding your BMR and TDEE is crucial for setting realistic calorie goals.
  • Adjusting your calorie intake based on your fitness goals helps you achieve desired results.
  • Balancing macronutrients ensures your body gets the right mix of nutrients for optimal performance.
  • Creating a personalized meal plan makes it easier to stick to your nutritional goals.
  • Regular tracking and adjustments are key to long-term success in your fitness journey.
Helpful Online Calculators
  • BMR Calculator: www.bmrcalculator.org
  • TDEE Calculator: www.tdeecalculator.net
  • Macro Calculator: www.calculator.net/macro-calculator.html
  • Calorie Counter: www.myfitnesspal.com
  • Meal Planner: www.eatthismuch.com
These online tools can help you quickly calculate your nutritional needs and plan your meals accordingly.
Episode 14 Heart Rate Training: Unlocking Your Potential for Marathons and Ultra Marathons
In our next episode, we'll be diving deep into the topic of heart rate training and how it can dramatically improve your performance in marathons and ultra marathons. We'll explore the science behind heart rate zones, how to determine your personal training zones, and why training at the right intensity is crucial for endurance athletes.
You'll learn practical strategies for implementing heart rate training into your daily workouts, how to adjust your training based on heart rate data, and common mistakes to avoid. We'll also discuss the relationship between heart rate, perceived exertion, and pace, helping you understand when to push and when to hold back.
Whether you're a beginner preparing for your first marathon or an experienced ultra runner looking to optimize your training, this episode will provide you with valuable insights to take your endurance performance to the next level. Get ready to transform your training approach with science-backed heart rate training techniques!
Final Reminder
Remember, the journey to better health and fitness is personal and unique to each individual. Use this workbook as a starting point, but don't hesitate to consult with a healthcare professional or registered dietitian for personalized advice. Stay tuned for our next episode on sugar addiction and detox, where we'll continue to provide you with valuable information to fuel your body and elevate your game!
Disclaimer: The opinions shared on this podcast are for informational purposes only and are not intended to diagnose, treat, or cure any medical conditions.
© Brad Young. All rights reserved. This content is owned by Brad Young and may not be shared, reproduced, or redistributed without explicit permission.