The BRO Diet Method

Before apps and algorithms we used basic math

I’m going to make this as simple as possible,

Nowdays there are apps that calculate your diet for you.

Before the apps, diet math had to be done by hand.

This does not require complex formulas though. It can be done in simple steps

Step 1

Weigh yourself in the morning every day for 1 week

Track your daily macro and calorie intake EVERY day.

After 1 week, you will be able to determine your average daily intake, and how it correlates with weight

The Macro and calorie level that MAINTAINS your weight is your maintenance level

Step 2

To drop 1lb per week, subtract 500 from that maintenance level

Thats your daily calorie intake.

For the sake of example, lets pretend your maintenance is 2900

2900-500=2400

Now lets determine your MACROS

Step 3

Set protein intake to 1 gram per pound of CURRENT bodyweight This number won’t change even as your weight decreases So 200 grams of protein

Deduct this from your total calories

200 grams protein x 4 calories per gram=800 calories 2400-800

=1600 calories remain

Now for fat & carbs

Make fat 20-25% of total calorie intake. We will use 25% for example

0.25 x 2400=600 calories/divided by 9

=65 grams of fat, rounded down.

Remaining calories are carbohydrates 1600-600=1000 calories

1000/4=250 grams of carbohydrates

Step 4

YOU LEARNED HOW MACROS WORK. You just calculated your macros for the diet.

Total Macros

200 grams of protein
65 grams of fat
250 grams of carbs

Your meals are lean protein sources, veggies, and non-sugar carbohydrates.

Following the Diet

Follow the diet each week. Weigh yourself daily. So long as weight is going down, the diet is working.

Every 7-10 days, have a refeed day.

Refeed=Eat as much as you want, with an emphasis on carbohydrates

Your bodyweight will go up temporarily, then back down again.

Keep following the diet

When your each the point that your weight stays plateaued for a full week after refeeding does then its time to reduce the calories