V4.

01
BLUEPRINT
NUTRITIONAL

BY MIKE FAVE
© COPYRIGHT 2024
TABLE OF CONTENTS

1. Calculate Your Calories ……..........................………………………….. 1

A. Calculate your Basal Metabolic Rate……………......... 2
B1. Find your activity level …………......................................….…... 3
B2. Multiply by your activity level …….......................……..... 4
2. Calculate your Protein .................…….……………….......……………. 5
3. Calculate your Carbohydrates ….............................……….. 6
4. Calculate your Fat ……....................…………………………...........……….. 7
5. Hit Your Fiber Target …....................……………………….........………… 8
6. Putting it All Together ………………………………………….................…. 9
 STEP 1: CALCULATE CALORIES

There are 2 steps to calculating your calories:

A. Calculate B. Multiply by
your Basal your activity

1
Metabolic level
Rate

FUN FACT: Basal Metabolic rate is the amount of calories your body needs if you were at
complete rest and fasted
 A. CALCULATE YOUR BASAL
METABOLIC RATE

To save you time we’ve created a calculator at the button below:

Check It Out Here

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FUN FACT: We are using the Katch-McArdle Formula to calculate your BMR.
The Katch-McArdle Formula uses lean body mass which is the most metabolically active
tissue.
 B1. FIND YOUR ACTIVITY LEVEL
Sedentary (x 1.36):
People in sedentary occupations, like urban office workers, typically use motor vehicles,
engage in minimal exercise, and spend leisure time in activities involving little physical
movement.

C. MULTIPLY BY YOUR ACTIVITY LEVEL

Lightly Active (x 1.49):
Moderately active individuals have jobs requiring more activity than sedentary roles, while
some with sedentary jobs include moderate activities like walking or cycling for daily
commutes.
Active (x 1.63):
Active lifestyles involve engaging in activities such as extended periods of walking or manual
labor in occupations, brisk walking with a load, and tasks like operating heavy tools, farming,
or construction work.

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Moderately Active (x 1.78):
Heavy housework includes moving heavy furniture, carrying items upstairs (25 lbs or
more), and tasks like shoveling coal. Vigorous activities involve strenuous work or leisure,
such as swimming or dancing for at least two hours daily, non-mechanized agricultural
labor with heavy tools, and walking long distances over rugged terrains.

Vigorous (x 1.96):
People with vigorous lifestyles engage regularly in strenuous work or leisure, such as
non-mechanized agricultural laborers performing physically demanding tasks for several
hours, often entailing walking long distances with heavy loads.

Vigorously Active (x 2.5):

Weeks of competitive cycling, hauling sleds across the Arctic or professional athletics.
 B2. MULTIPLY BY YOUR ACTIVITY LEVEL

Multiply your basal metabolic rate (BMR) from the calculator by your activity level.

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Basal Activity
Metabolic Rate Level
(BMR)

TIP: The numbers next to the different activity levels are the numbers you are going to
multiply your BMR by.
 STEP 2: CALCULATE PROTEIN

Lean Individuals: Obese Individuals:

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0.82g/lb of bodyweight / day 1g/ lb of LBM/ day

Calculate your LBM Here

TIP: The Research defines men as obese if their body

fat is greater than 26%, and women if their body fat is greater than 39%.
We use LBM for obese individuals as the 0.82g/lb/day value will drastically
overestimate the daily protein needs, as it is based on total bodyweight.
STEP 3: CALCULATE CARBOHYDRATES

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We want a 2 to 1 ratio of Carbs to Protein:

Protein Amount x 2 = Your Carb Intake

FUN FACT: A 2 to 1 ratio of carbs to protein is associated

with the lowest levels of the stress hormone cortisol in the research.
 STEP 4: CALCULATE FAT

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Around 25% of calories is a good place to start.

Kcal

Your Calories x 0.028 = Your Fat Intake

TIP: Going lower than 20% of calories in fat intake

can lead to blood sugar swings, digestive issues, and hormone imbalance.
 STEP 5: HIT YOUR FIBER TARGET

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Sensitive Gut Gut of Steel
Atleast 15g Atleast 30g
of fiber of fiber
per day. per day.

TIP: It is important to keep in mind that different people have

different reactions and tolerances to different fiber sources based
on their specific gut bacteria, physiology, and digestive function.
PUTTING IT ALL TOGETHER

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STEP 1: STEP 2: STEP 3: STEP 4: STEP 5:
CALCULATE CALCULATE CALCULATE CALCULATE HIT YOUR
CALORIES PROTEIN CARBS FAT FIBER
TARGET

Disclaimer
The Nutrition Blueprint is for general informational purposes only and does not
constitute the practice of medicine, nursing or other professional health care services,
including the giving of medical advice, and no doctor/patient relationship is formed.
The use of information in this document or materials linked from this document is at the
user’s own risk. The content of this document is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Users should not disregard or
delay in obtaining medical advice for any medical condition they may have and should
seek the assistance of their health care professionals for any such conditions.