In this episode of Metabolic Mindset, I break down exactly how I determine calorie, protein, carbohydrate, fat, hydration, and sodium targets using a pro-metabolic framework. We cover the physiology behind energy needs, why I use the Mifflin-St Jeor equation as a starting point, how adaptive thermogenesis influences nutrition planning, and why biofeedback matters just as much as the numbers. You'll also learn how I decide when to adjust calories or macros, why sodium recommendations differ for active individuals, and how to recognize signs that your metabolism is moving in the right direction.
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