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drew157

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Thanks for all the advice. How many carbs, fat and protein do I need daily. I’m 220 now.
You'll get different opinions on this which just means a lot of ratios work. Protein is the most important, and then carb/fat ratios are dependent on the individual. Insulin resistant individuals may do better with higher fat, lower carbs.

For a starting point I'd say if you're getting 1g per lb of bodyweight in protein, 20-30% calories from fat, and the rest from carbs you're good.

So let's say you start at 2700 kcal it could be:
220g protein (1g/lb BW) = 880kcal (220*4)
90g fat (30% total calories) = 810kcal (90*9)
250g carbs = 1000kcal (250*4)
Total - 2690kcal

Build a meal plan to hit those numbers using whole minimally processed foods, stick to the meal plan consistently, adjust as needed. As calories need to be brought down you'll primarily pull from carbs, but some from fat as well to maintain 30%. Protein remains high.
 

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