Following the “1-2-3” rule is the EASIEST way to keep your macro balance in check.
The “1-2-3” rule simply is – for every 1 gram of fat you eat, balance it with 2 grams of protein, and 3 grams of carbs.
Of course, the total amount of calories you consume each day, and the TOTAL number of fat, protein, and carbohydrate grams each person eats will differ – depending on your weight, body comp, activity level, etc –
But you can use this formula to easily keep your meals balanced, from a macronutrient perspective.
EXAMPLE – me! (Forest)
- Calorie goal = 2500 per day
- Fat goal = 30% of total calories = 750 calories from fat per day, or 83.3 grams
- Protein goal = 30% of total calories = 750 calories from protein per day, or 187.5 grams
- Carbohydrate goal = 40% of total calories = 1000 calories from carbohydrate per day, or 250 grams
NOW … I break this down into 3 meals, and 2 snacks.
For my MEALS … I shoot for approx 20 F / 40 P / 60 C …
And for my SNACKS … I shoot for approx 10 F / 20 P / 30 C.
Easy, right?
Stick to those guidelines, and you’ll be WELL on your way to your fat loss goals.
– Forest Vance, owner, FVT Boot Camp and Personal Training