​Last week I discussed eating for your body type and breaking down the macronutrient percentage goals for each type. Macronutrients are important, but you also need to be able to tailor your caloric intake based on your goals and activity level. Below is a table that will help you find your daily calorie intake range based on your activity level and goal. 
For example, if I was a a moderately active individual that weighed 150 pounds (lbs) that had a goal of weight gain, by daily caloric range would be: minimum 150 x 18 = 2,700 calories     maximum 150 x 200 = 3,000 calories

It really is that simple. By figuring out your daily caloric needs and eating for your body type, you will be well on your way to reaching whatever goal that you have set for yourself. If you need help measuring your calories and macronutrients during the day, I highly suggest using the MyFitness Pal application on your phone. It is a free downloadable app that allows you to keep an active food journal and will give you a live nutritional break down. Check it out!

Are you eating following healthy eating habits and not seeing results? It might be because you're not consuming the correct macronutrient (protein, carboydrate, fat) percentages for your body type.  Some individuals can easily be classified as one of the three following body types, while others may naturally fall somewhere in between. Below are descriptions of these three main body types, their typical goals, and the approximate macronutrient percentages that will help them reach their desired goals. 

BODY TYPES
Ectomorphic -  Ectomorphs are naturally thin with skinny limbs. They usually enjoy endurance activities, have a fast metabolic rate, higher carbohydrate tolerance, and are thyroid dominant.
Typical Nutrition Goals:

1. Gain muscle strength and size
2. Maintain body weight and strength during high volume/endurance exercise

Approximate starting macronutrient percentages (percent of your daily caloric intake)

1. Protein - 25%
2. Carbohydrates - 55%
3. Fats - 20%

Mesomorphic - Mesomorphs are naturally muscular and athletic. They are testosterone and growth hormone dominant and have a moderate carbohydrate tolerance. Usually, they enjoy body building or relative strength exercise programs.
Typical Nutrition Goals:

1. Continue to build muscle mass while maintaining low body fat percentage
2. Enhance sports performance

Approximate starting macronutrient percentages

1. Protein - 30%
2. Carbohydrates - 40%
3. Fats - 30%

Endomorphic - Endomorphs are naturally broad shouldered and thick. These are the power lifters that love absolute strength programs. They are insulin dominant, have a slower metabolic rate, and have a low carbohydrate tolerance.
Typical Nutrition Goals:

1. Lose body fat (especially around the lower back in abdominal regions)

Approximate starting macronutrient percentages

1. Protein - 35%
2. Carbohydrate - 25%
3. Fat - 40% 

New to eating clean or ever wonder when you should eat your meals? Here are 5 healthy eating habits that will help improve your nutrient timing, calorie control, and food selection.

1. Eat every 2-4 hours: The average American eats 3 meals a day with snacks in between. If this sounds like you're eating pattern, try switching to eating a meal every 2-4 hours. By feeding your body regularly throughout the day, it will stimulate your metabolism, balance your blood sugar, and help maintain your lean mass. This is especially important for highly active individuals. 
2. Eat a complete, lean protein with every meal (feeding opportunity): Examples of a lean protein include meats, fish, eggs, and low fat dairy products (string cheese, cottage cheese, yogurt), protein supplements, and vegetarian soy and tofu options. If your goals are to lose body fat and/or increase muscle mass, your daily protein intake may be too low if you're following the USDA Food Pyramid. Eating a complete protein with every meal will help make sure that you are getting enough protein to meet your goals.
3. Eat vegetables with every feeding opportunity: Besides making sure that you're getting your vitamins and minerals, eating vegetables helps balance the acidity of your blood. Proteins and grains carry an acidic load into your blood stream, that could lead to a loss of bone strength and muscle mass. Vegetables provide an alkaline load to keep balance out that acidity. 
4. Consuming "other carbs" only after exercise: Do you love your bread, pasta, rice, or other high carbohydrate foods and not wanting to cut them out of your diet? Two things. First, make sure to stick with the whole-grain varieties. And second, only eat them 1-2 hours after exercising. 
5. Eat healthy fats daily: Your daily diet should consist of 30% fat. The fat intake should be balanced between saturated, monounsaturated, and polyunsaturated fats (1/3 each). This will help optimize your overall health and body composition. So quit avoiding fat like the plaque and start incorporating it in every meal!