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To Lose Weight
Macros Grams Calories
Protein 128 512
Fat 64 576
Carbohydrates 150.4 601.6
Fibre 17.6 70.4
Total Calories N/A 1760
To Gain Weight
Macros Grams Calories
Protein 128 512
Fat 64 576
Carbohydrates 342.4 1369.6
Fibre 25.6 102.4
Total Calories N/A 2560
*Calculations assume you lift heavy 3x/week or more and are sedentary outside of that