Nutrition Plan: Recommended Intake For You: 2000 Calories Daily
Nutrition Plan: Recommended Intake For You: 2000 Calories Daily
Nutrition Plan: Recommended Intake For You: 2000 Calories Daily
Based on the information you submitted, this is your recommended caloric starting
point for losing body fat at an optimal rate while maintaining (or possibly gaining) lean
muscle at the same time.
I’ve configured this as accurately as possible according to your individual body stats,
activity level and goals, but do keep in mind that all calorie calculations should be
treated as estimations at the start and then adjusted up or down according to how
your body responds.
During a fat loss phase you should typically be losing somewhere in the range of about
1-2 pounds of overall body weight per week on average. If you’re losing much less than
this then you’re probably not dropping fat at your full potential, and if you’re losing
more then you’re likely going at a pace that ultimately won’t be sustainable.
If you find that your weight is remaining stagnant from week to week then you’ll want
to decrease your daily intake by 150 calories until you’re falling somewhere around
this range. On the other hand, if you’re losing weight much faster than this beyond the
first week or two (where it’s normal to experience a quicker drop in weight due to
changes in water retention and food volume), you should do the opposite and increase
your calories.
Protein: Protein intake should be set at 0.8-1g per pound of body weight daily. This
amount will be enough to maximize protein synthesis, though going higher is fine if
you prefer it.
Carbs/Fat: Your carb to fat ratio can just come down to personal preference. There is
no “magical” macronutrient breakdown that will produce significantly better gains
than another, and your primary focus should simply be on meeting your total daily
calorie target and hitting your protein minimum.
Water Intake: There is no precise quantity of water you must drink per day (since this
is influenced by activity level, climate and other factors), but just aim for whatever
amount keeps your urine on the clearer side most of the time.
Meal Timing: You can space your meals out however you’d like during the day based
on what is most enjoyable and convenient for you. For optimal muscle recovery and
growth however, you should consume at least 2 (and ideally 3) separate protein
feedings per day containing at least 25g of high quality protein each.
Food Selection: The bulk of your diet should be based around nutrient rich, minimally
processed whole foods. This will provide you with the fiber and micronutrients needed
for maximum health, performance and satiety. If this makes up at least 80-90% of your
total calories, the remaining amount can be derived from whatever “treat foods” you
desire. This will not negatively impact your results if total calories are equated.
Here is a list of high quality foods that fall into each macronutrient category…
• Salsa
• Reduced Sugar Ketchup
• Sriracha
• Low Sodium Soy Sauce
• Hot Sauce
• Low Calorie Salad Dressing
• Natural Tomato Sauce
• Taco Sauce
• Fish Sauce
• Oyster Sauce
• Tzatziki Sauce
• Mustard
• Worcestershire Sauce
• Vinegar
• Gravy
• Light Sour Cream
• Low Carb Steak Sauce
• Green Chili Sauce
On the following page you’ll find a sample of what a typical day of eating might look
like at your recommended calorie level.
If you find the meal plan helpful and want additional options to
choose from then you can upgrade to my complete
Body Transformation Blueprint program.
3 egg whites 48 12 0 0
BREAKFAST
100g blueberries 60 1 14 0
TOTAL 280 23 29 8
WORKOUT
MEAL #2 FOOD CALORIES PROTEIN CARBS FAT
100g banana 96 1 23 0
SHAKE
ice as needed 0 0 0 0
(Blend above ingredients into a shake. Add water to thin if necessary or additional sweetener if desired.)
TOTAL 413 34 31 17
TOTAL 467 49 52 7
MEAL #4 FOOD CALORIES PROTEIN CARBS FAT
1 teaspoon honey 24 0 6 0
TOTAL 377 11 45 17
TOTAL 464 46 52 8