# Nutrition ## Calories An adult man aged 46, who is 6'1" and weighs 175 pounds, typically needs about 2,400 calories per day to maintain his weight if he is moderately active. For weight loss, he should aim to consume approximately 1,900 calories per day. * If you're sedentary, estimate 10 calories per pound (1,500 for a 150-pound person) * If you're mildly active, estimate 13 calories per pound (1,950 for a 150-pound person) * If you're moderately active, estimate 15 calories per pound (2,250 for a 150-pound person) * If you're highly active, estimate 18 calories per pound (2,700 for a 150-pound person) ## Protein The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight for an average adult. Active individuals or those over 40 may need more, around 1.2 to 1.5 grams per kilogram. 120g of protein per day - minimum 160g or protein per day for muscle gain ## Macronutrients 101 ### Carbohydrates (45%-65%) Carbohydrates – or carbs – are the body’s primary fuel. ### Proteins (10%-35%) Protein is essential to many processes in the body. It provides structure to the tissue. ### Fats (20%-35%) Fat is vital for the body as an energy reserve, for insulation and the protection of your organs, and for the absorption and transport of fat-soluble vitamins. ## Iron Adult vegan men aged 19 to 50: 16 mg ## Fiber ## Goals * Drink more water * Eat more protein (95 - 119 grams) * Eat more fiber (31 grams) * Calories 1900-2400 Breakfast Smoothie (~350 calories) scoop of earth chimp protein powder 120 calories banana 110 calories, 3g fiber scope of pb fit powder 60 calories 1/2 cup of almond milk 60 calories Overnight Oatmeal/Chia Pudding (~295 calories) 2 tbs chia seeds 140 calories , 10g fiber 1/2 cup of almond milk 60 calories 1/3 cup of frozen blueberries 20 calories, 1g fiber 1/2 cup of oats 75 calories, 5g fiber Uncrustable sandwich 260 calories, 2g fiber Apple 95 calories, 4.5g fiber 23 almonds = 1oz = 165 calories, 3g fiber 12 macadamia nuts = 1 oz = 200 calories, 2.5g fiber 1 oz Air-fried chickpeas 46 calories, 2g fiber, 3g protein Water 0 Tea 0 Coffee 0 Whiskey 100 Wine 120 Beer (light) 100 Beer (IPA) 200-300 Soda 200 Beer is double calories of whiskey Protein Calculator https://www.bodybuilding.com/fun/calpro.htm