@murkus.kamado: Today I worked an 8-hour shift and had a leg workout scheduled, so fueling my body was a priority. When it comes to nutrition, my first focus is always hitting my protein goal. I weigh 85 kg, and a good rule of thumb is to eat around 2 grams of protein per kilogram of body weight, which puts my target at 170g of protein per day. I live a very active lifestyle, so I aim for around 3,000 calories a day. Protein: 170g × 4 kcal = 680 kcal Fat: I aim for 50–70g (9 kcal per gram) = 450–630 kcal Carbs: I fill the rest of my calories with carbs (4 kcal per gram), which ends up around 420–470g. So an ideal day for me looks something like: ✅ 170g protein (680 kcal) ✅ 50–70g fat (450–630 kcal) ✅ 420–470g carbs (1,690–1,870 kcal) =2880 kcal Remeber overall calories and consistency matter more than having perfect macros every single day. #GymTok #FoodTok #mat #goodeats #gym

murkus.kamado

Open In TikTok:

Region: SE

Sunday 19 July 2026 00:10:35 GMT