128 g

1 cup
1oz 28g

BROCCOLI

1 cup 
Protein 3g   |   Carbs 5g   |   Fat 0g

YAMS

8 oz 
Protein 3g   |   Carbs 62g   |   Fat 0g

MACRONUTRIENT CALCULATOR

Get Big And Ripped Twice As Fast

CARBS: 279 G PER DAY.

PROTEIN: 279 G PER DAY.
FATS: 62 G PER DAY.

BMR: 2297 CALORIES/DAY
*Basal Metabolic Rate is calculated by the Harris-Benedict equation (created in 1919, but still applicable
today).

WHAT IS BASAL METABOLIC RATE (BMR)?

Everybody requires a minimum number of calories to live

RMR: 2326 CALORIES/DAY

WHAT ARE BASAL & RESTING METABOLIC RATES (RMR)?

These two terms are used interchangeably, although they are not technically the same. Resting metabolic rate
is really what most lay people mean when they say basal metabolic rate, and I talk here only about resting
metabolic rate (RMR). Basal metabolic rate is a precise calculation with a precise definition; RMR is close
enough for practical purposes.

YOUR METABOLIC RATE = YOUR RESTING METABOLIC RATE (EASY TO CALCULATE REASONABLY
ACCURATELY) + ENERGY CONSUMED BY YOUR DAILY ACTIVITIES (MUST GUESTIMATE).

Resting metabolic rate is the energy required by an animal to stay alive with no activity. Therefore, your real
metabolic rate is always significantly higher than your RMR. Calculating RMR is a very useful first step in
calculating your real metabolic rate.

Your Resting Metabolic Rate (RMR) is one of the main contributing components of energy expenditure
(around 70%).

TDEE: 3488 CALORIES

Macro Ratio For Flexible Dieting and IIFYM

CARBS: 279 G PER DAY.

PROTEIN: 279 G PER DAY.
FATS: 62 G PER DAY.

TARGET DAILY WATER INTAKE: 125 OZ ~ 3.6L