SquatShark Nutrition Guide
Calories, Macros & Simple Meal Plans for Fat Loss, Maintenance, or Muscle Gain
1) Calories & Energy Basics
Calories are energy. Eat more than your body uses → weight goes up; eat less → weight goes down. The goal isn’t to “eat as little as possible,” but to match intake with your goal and keep it sustainable.
2) BMR & TDEE (Daily Calories)
BMR = calories your body needs at rest. TDEE = BMR × activity (your daily burn). We use the Mifflin–St Jeor equation in the SquatShark calculator.
Use the SquatShark Calorie & Macro Calculator to get your numbers in seconds.
- Enter sex, age, height, weight.
- Select activity level.
- Pick your goal (fat loss / maintain / muscle gain).
- Get target calories + macros instantly.
3) Pick Your Goal: Cut, Maintain, Bulk
- Fat Loss (Cut): Start with ~-400 kcal/day below TDEE. Aim to lose ~0.5–0.8% bodyweight per week.
- Maintain (Recomp): Eat around your TDEE. Train with adequate protein to improve body composition.
- Muscle Gain (Bulk): Start with ~+300 kcal/day above TDEE. Aim for slow, steady gains.
Adjust every 2–3 weeks based on progress (weight trend, measurements, photos, gym performance).
4) Macros: Protein, Carbs, Fats
We use simple defaults; customize if needed:
- Protein: ~1.8 g/kg (cut), 1.6 g/kg (maintain), 2.0 g/kg (bulk)
- Fat: ~25% of total calories
- Carbs: The remaining calories
5) The SquatShark Plate Method
- ½ plate: Vegetables & fruit (fiber, vitamins)
- ¼ plate: Lean protein (chicken, fish, eggs, tofu, Greek yogurt)
- ¼ plate: Smart carbs (rice, potatoes, oats, whole-grain pasta, legumes)
- + Thumb of healthy fats: Olive oil, nuts, avocado (adjust to your macro target)
6) 1-Day Sample Meal Plans
Swap foods freely; hit your daily calories & macros. Portions are examples.
Fat Loss (≈1,800 kcal)
- Breakfast: 3 eggs + 1 slice whole-grain toast, 1 cup veggies, black coffee
- Lunch: Chicken salad (150 g chicken, mixed greens, tomatoes, cucumber, olive-oil vinaigrette)
- Snack: Greek yogurt (200 g) + berries
- Dinner: Baked salmon (150 g), 150 g potatoes, big side salad
Maintain (≈2,200 kcal)
- Breakfast: Oats (60 g) with milk, whey scoop, banana
- Lunch: Beef or tofu bowl: 150 g protein, 150 g rice, veggies, tahini or salsa
- Snack: Apple + peanut butter (1–2 tbsp)
- Dinner: Chicken (180 g), 200 g potatoes or pasta, veggies, olive oil
Muscle Gain (≈2,600–2,800 kcal)
- Breakfast: 4 eggs + oats (60–80 g) + fruit
- Lunch: Tuna or chickpea pasta (80–100 g dry), tomato sauce, olive oil
- Snack: Smoothie: milk, whey, banana, oats (30 g), honey
- Dinner: Beef/chicken (200 g), rice (200 g cooked), veggies
Vegetarian Option (≈2,100–2,300 kcal)
- Breakfast: Greek yogurt bowl with fruit + granola
- Lunch: Lentil rice (mujadara) + salad
- Snack: Cottage cheese or tofu + fruit
- Dinner: Tofu stir-fry with rice + mixed veggies + sesame oil
7) Smart Shopping List
- Chicken, fish, eggs, lean beef
- Greek yogurt, cottage cheese
- Tofu, tempeh, legumes
- Rice, oats, potatoes, pasta
- Leafy greens, colorful veggies
- Fruit (berries, bananas, apples)
- Olive oil, nuts, seeds
- Herbs, spices, salsa, tahini
- Whey or plant protein (optional)
- Creatine monohydrate (optional)
8) Habits That Multiply Results
- Hydration: 30–35 ml/kg/day (more if you sweat a lot).
- Fiber: 25–35 g/day from plants—great for fullness & gut health.
- Sleep: 7–9 hours—muscle, hormones, and appetite control all improve.
- Protein timing: 3–5 servings/day (20–40 g each).
- Track lightly: Weigh weekly, take waist/chest/hip measures, and progress photos every 2–3 weeks.
9) Supplements (Optional)
- Whey/plant protein: helps hit protein targets.
- Creatine monohydrate: 3–5 g/day for strength & performance.
- Caffeine: performance boost; avoid too late in the day.
- Fish oil / multivitamin: only if your diet lacks these.
Always consult a healthcare professional if you have medical conditions or take medications.
