Menu & Calorie Secrets

On this page you’ll learn the essential basics of your healthy menu.

Then go to the downloads on the club page and download the menus based on your BMR+.  The menus are designed to give you maximal nutrition, with the right blend of fat, carbs and protein and total calories.

Here is a general guideline regarding percentages and grams of carbs, protein and fat.

Percent of Carbohydrates, Protein, and Fat

Carbohydrates: 70% of cals

Protein: 10% of cals

Fat: 20% of cals

When you know percentages you can figure out grams:

Carbohydrates: 4 cals = 1 gram

Protein: 4 cals = 1 gram

Fat: 9 cals = 1 gram

Sample: 1000 calorie menu

Carbohydrates: 70% = 700 cals or 175 grams

Protein: 30% = 200 cals or 22 grams

Fat: 30% = 100 cals or 25 grams

Sample: 1400 calorie menu

Carbohydrates: 70% = 980 cals or 245 grams

Protein: 30% = 280 cals or 31 grams

Fat: 30% = 140 cals or 35 grams

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