The first and most important macronutrient is protein and we'll base our amounts off the optimal intake requirements mentioned in the lesson on protein intake. This is pretty straightforward, since optimal protein intake is around 0.8 to one gram per pound of body weight per day. So 180 pound male, for example, which has an average intake of somewhere between 145 grams to 180 grams of protein per day. If you hit this range every day, you'll be fine. But if you want to be even more specific, there are two factors that determine where exactly you are on this range. Those are body fat percentage and activity level.

Simply put, the leaner you are meaning the more muscle instead of fat you have, the more protein your body requires. The same goes for people that are more active, either through their training during their hobbies or while they're working. If you're leaner than 10% body fat for males and 20% for females and you're very active and trained with high intensity, then you probably want to shoot for one gram protein per pound of body weight. However, most beginners will get enough with 0.8 grams of protein per pound of body weight per day. Let's assume for a sample diet plan that you're 180 pound male beginner, that means your daily recommended protein intake will be roughly 145 grams of protein. Now on to carbs.