Quick and Dirty Guide to Macros

Remember these formulas:

Option 1 (High Carb):

• Carbohydrates = 1.5 × bodyweight (in pounds) → grams per day
• Protein = 1 × bodyweight → grams per day
• Fill the remaining calories with fat

Option 2 (Keto):

• Protein = 1 × bodyweight → grams per day
• Fat = 1 × bodyweight → grams per day
• Carbohydrates = Under 30g per day

Examples (200 lb person):

Keto Approach:

• Protein: 200g
• Fat: 200g
• Carbs: Under 30g

Higher-Carb Approach:

• Carbs: 300g (1.5 × 200)
• Protein: 200g
• Fat: Adjust based on total calorie needs

This version works better for low to moderate fat intake with moderate to high carbs.

Key Points:

• Protein comes first. Always hit your protein target before worrying about anything else.
• Pair protein with carbs or fats for proper absorption. Example meals:
  • Yogurt, oats, and whey
  • Banana with peanut butter
• Space meals or snacks 4–6 hours apart.
• Count calories, but prioritize protein. Once protein is locked in, fats and carbs can be adjusted based on energy needs and your goal (cut, bulk, recomp).

On Fasting:

Fasting works best for fat loss in obese, sedentary individuals. It’s not ideal for lean, active people trying to train hard. You can’t fast 16–20 hours a day and expect optimal performance unless you’re cramming in 3,000–4,000 calorie meals—which defeats the point. Fasting isn’t sustainable for performance-focused lifestyles. Use it sparingly, if at all.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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