This is a solo episode where Darragh explains the best methods of determining your calorie and macronutrient requirements.

There are three ways to determine your caloric intake;

- 2 week track and average

- RTB Calculator

- Inbody calculation

Macronutrients recommendations:

- Protein : 2.0g/kg of bodyweight

- Fat : 1g/kg of bodyweight

Carbohydrate: 3-5g/kg of bodyweight

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