# Nutrition ## Ballpark caloric intake meal distribution For a typical meal distribution, 25-30% of daily calories should be allocated to breakfast, 35-40% for lunch, and 25-30% for dinner. Snacks can make up 5-10% of daily calories. Experts generally advise eating more calories at lunch than dinner to align with the body's circadian rhythm and metabolism. Studies suggest that consuming a larger lunch and a smaller dinner may support weight management and better blood sugar control ## Calories * 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 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 carbohydrates are composted sugar, fiber, and starch. = simple carb, easy to digest quick energy fiber = complex, indigestible crab, regulates blood sugar and digestion starch = complex carb, long chains of sugar broken down into glucose for energy Quick carbs when your body needs immediate energy (Banans) perfect for fueling high intensity activity, help body recover post exercise pre-workout 30-60 minutes before during long exercise = more than 60 minutes post-workout - muscles are sponges, seeds of recovery During Illness or Gut Distress: If you have an upset stomach, fever, or inflammation, simple carbs (like white toast or applesauce) are much easier on the digestive system than high-fiber complex carbs. Complex carbs (oatmeal, brown rice, sweet potatoes) are better cause they provide sustained long term energy candy like gummy bears-a high-glycemic index carb that's digested quickly-are a great way to immediately replenish depleted glycogen stores