#Health/Exercise #Note/Permanent #Health/Diet
## Daily Calorie Intake
To maintain my current weight, the target intake is approximately 2,988 calories per day. We are taking the refeed approach to optimize the recomposition process. It takes 48 hours of overfeeding to see an increase in metabolic rate.
### Weekdays (Monday-Friday)
```
Carb: 286g (43%)
Protein: 228g (34%)
Fat: 69g (23%)
Total Calories: 2676
```
### Weekends (Saturday-Sunday)
```
Carb: 424g (57%)
Protein: 185g (25%)
Fat: 58g (18%)
Total Calories: 2962
```
### Calorie Intake and Training Plan
| Day | Calories | Training Volume | Training Plan |
| --------- | -------- | --------------- | ------------- |
| Monday | 2676 | High | Leg |
| Tuesday | 2676 | Medium | Running |
| Wednesday | 2676 | Medium | Pull |
| Thursday | 2676 | Medium | Running |
| Friday | 2676 | High | Push |
| Saturday | 2962 | Critical | Running |
| Sunday | 2962 | Critical | Running |
### Macronutrient Breakdown
| Nutrition | Protein | Carb | Fat | Total Calories |
| --------- | ---------- | ---------- | --------- | -------------- |
| Usual | 228g (34%) | 286g (43%) | 69g (23%) | 2676 |
| Refeeding | 185g (25%) | 424g (57%) | 58g (18%) | 2962 |
### Meal Options
- Chipotle Bowl with chicken, beef, rice, beans, salsa (no avocado): 74g protein, 82g carb, 31g fat, 885 calories
- Chipotle Salad with double chicken and avocado: 77g protein, 51g carb, 39g fat, 835 calories
- Sous vide chicken: 119g protein, 45g carb, 29g fat, 841 calories
- Sous vide steak: 70g protein, 45g carb, 41g fat, 853 calories
- SG Harvest Bowl: 59g protein, 64g carb, 43g fat, 875 calories
- SG Chicken Pesto: 60g protein, 41g carb, 23g fat, 650 calories
- Baked Salmon: 55g protein, 42g carb, 39g fat, 744 calories
- 8 oz (226g) salmon fillet
- medium sweet potato (150g)
- broccoli florets (180g)
### Snacks and Smoothies
- Whey Smoothie (with non-fat milk): 90.9g protein, 106.3g carb, 20.5g fat, 959 calories
- Casein Smoothie (with 2% fat milk): 75.2g protein, 36g carb, 13.3g fat, 571 calories
## References
- [ReFeeds & Diet Breaks](https://www.youtube.com/watch?v=8HVdLMnr40M)
- [Precision Nutrition Calculator](https://www.precisionnutrition.com/nutrition-calculator)
- [Eat This Much - Meal Planner](https://www.eatthismuch.com/)
- [TDEE Calculator](https://www.sailrabbit.com/bmr/)
- [Chipotle Nutrition Calculator](https://www.chipotle.com/nutrition-calculator/burrito-bowl)
## Appendix A - macronuitrition calculation
```python
In [33]: def calories(carb, protein, fat, my_daily_calories):
...: carb_calories = protein_calories = 4
...: fat_calories = 9
...:
...: def total_calories(carb, protein, fat):
...: return carb * carb_calories + protein * protein_calories + fat * fat_calories
...:
...: reference_daily_calories = total_calories(carb, protein, fat)
...:
...: k = my_daily_calories / reference_daily_calories
...:
...: new_carb = carb * k
...: new_protein = protein * k
...: new_fat = fat * k
...:
...: new_daily_calories = total_calories(new_carb, new_protein, new_fat)
...:
...: print('carb {:.2f}: ({:.2f}%)'.format(new_carb, new_carb * carb_calories * 100 / my_daily_calories))
...: print('protein {:.2f}: ({:.2f}%)'.format(new_protein, new_protein * protein_calories * 100 / my_daily_calo
...: ries))
...: print('fat {:.2f}: ({:.2f}%)'.format(new_fat, new_fat * fat_calories * 100 / my_daily_calories))
...: print('total calories: {:.2f}'.format(new_daily_calories))
# refeeding
In [31]: calories(400, 175, 55, 2962)
carb 423.90: (57.25%)
protein 185.46: (25.04%)
fat 58.29: (17.71%)
total calories: 2962.00
# deficit
In [32]: calories(270, 215, 65, 2676)
carb 286.15: (42.77%)
protein 227.86: (34.06%)
fat 68.89: (23.17%)
total calories: 2676.00
```