The document calculates a 22 year old male's basal metabolic rate (BMR) at rest as 1630 calories and in motion as 1956 calories based on his height of 180cm, weight of 61kg, and little exercise. It then calculates macro nutrient goals for muscle gain of 161 grams of protein, 59 grams of fat, and 320 grams of carbohydrates per day totaling 2456 calories to support a 20% body fat percentage.
The document calculates a 22 year old male's basal metabolic rate (BMR) at rest as 1630 calories and in motion as 1956 calories based on his height of 180cm, weight of 61kg, and little exercise. It then calculates macro nutrient goals for muscle gain of 161 grams of protein, 59 grams of fat, and 320 grams of carbohydrates per day totaling 2456 calories to support a 20% body fat percentage.
The document calculates a 22 year old male's basal metabolic rate (BMR) at rest as 1630 calories and in motion as 1956 calories based on his height of 180cm, weight of 61kg, and little exercise. It then calculates macro nutrient goals for muscle gain of 161 grams of protein, 59 grams of fat, and 320 grams of carbohydrates per day totaling 2456 calories to support a 20% body fat percentage.