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Calculating your total nutrient breakdown is a little more complex. As I said earlier, your diet will consist of 40% protein, 30% carbohydrates and 30% fat calories during this phase.

First, we will calculate your total amount of protein in calories. Simply multiply 1,800 (total caloric intake) by .40 (40%). This gives us 720 total daily calories of protein. Next, we need to determine how many grams this 720 calories contains. Since protein has 4 calories per gram, we just divide 720 by 4. This gives us 180. Now we know we will need to eat about 180 grams of protein each day. To find out how much we eat at each meal, just divide that number by 6 (number of meals). This gives us 30 grams. So, to get 40% of my total calories from protein, I have to eat about 30g at each meal. Here it is again:

1. Total daily protein intake in calories (1,800 x .40) = 720 calories

2. Total daily protein intake in grams (720 / 4) = 180 grams

3. Amount of protein needed at each meal (180 / 6) = 30 grams

Now, let's do the calculations for carbohydrates and fats.

(Remember carbs have 4 calories per gram, and fats have 9 calories per gram)

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