I think if you fill out your TDE by eating the “correct” amount of calories from protein and fat for your lean mass, then the rest carbs; and THEN do mostly carbs to replace kilojoules burned on the bike you are set.
I think where you find the deficit to lose weight is always the tricky part.
I think you’re missing his point.
He doesn’t want you to view carbs from a fixed standpoint because everybody doesn’t neatly fall into a specific intake rate and the range varies widely from day to day.
Step 1: Consume protein and fat at suggested rates
Step 2: Fuel your training adequately with carbohydrates
Step 3: Fill in the rest with carbohydrates
In terms of what “the rest” is, start at figuring out your basal metabolic rate, start there, then adjust up or down depending on training performance, energy levels, and weight changes.
Great podcast. The discussion aligned very closely with my own philosophy on “diet” that I spent most of my adult life developing through trial and error. I can say that at least for me this stuff works.
This is what I’ve found to be most straightforward to follow.
Base (2100kcal):
140g protein (2g per kg bodyweight)
60g fat
250g carb
Add carbs to match kj expenditure
I didn’t even notice. Think it’s so normal now when we are not all in the same room. I’d love to hear more often. Especially on a professional mic set up. Great content. Thank you!
Just start with some general health care suggestion for very active persons daily caloric intake of your age and weight. Minus protein and fat intake calories aaand…
There you have your carbs intake starting point to ‘float on’. Meaning scale down and up if needed and how much your training and recovery takes and what you see from your bw bf scale, no?
Or…don’t count calories. 
In the first half of the interview he says 1g/kg for fat but uses 1.2 to provide a little wiggle room. And 1.6 as standard for athletes on protein. Unless I’m mistaken.
If I understand correctly, he says total body mass makes sense for protein, but less sense for fat as it’s less/not metabolically active.
I like his explanation of looking at protein and fat as long term nutrients.
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Edit
I’ve listened through again from 49mins here’s my notes
Protein
Strength 2-2.5 per kg bw
Endurance hard to see gains over 2
1.4-1.8 his range every day
CICO
If it were true you could predict weight gain and loss accurately, but you can’t
Fat
Haha. I once went out to a business dinner with a well-regarded PhD in exercise science. Almost the first thing she said after she found out I was a rock climber was “Aren’t you too big to be a climber?”
My wife and I have been tracking our ingestion for the past two months, mostly to make sure we’re eating enough to fuel our workouts, but as we review that history, we have seen sometimes fallen short of the minimum protein and fat ingestion rates per this discussion.
We’re revising our model, but I’m wondering if anyone can recommend an app that would lend itself to this approach. That is, have a grams-based target for fat and protein in place of, or in addition to, macro-based reporting.
Thanks!
where was Trainerroads new groundbreaking new feature?
One thing I am curious about, is what pro teams are doing for fat targets. I have been trialling the Athlete’s Food Coach app by the Visma nutrition team, which has been pretty good, and I’ve noticed their fat targets are like half of what is generally accepted, such as these recs. I wonder if pros are going more aggressive on low fat.
Does anybody happen to have a link to the “not enough sleep lose muscle” study?
And at the top there very much is an ideal body size and shape. Fortunately (air quotes here) we’re not at the top.
Joe
Cronometer allows you to set gram based macro targets
Lose it does too
In the free versions?
Its paid for in MFP, But I don’t really need to set targets - I can see the daily totals accumulate in MFP
Instead of workout threads we need protein threads, post your macronutrient rich meals in the What Did You Eat Today? Thread.
Thanks. Looks great so far.
That’s because it’s so good, you need to listen twice.
As someone who’s participated in a variety of sports since the 1970s, I haven’t encountered a sport yet where people didn’t comment on someone who was too fat/thin/tall/short/hairy/hairless/weak/strong/(insert characteristic here). Hell, people make fun of golfers for being overweight, and they literally ride around in a cart.
Crux of the matter, IMHO, is that people are going to have opinions on how you look. At some point, you have to develop a sense of proportion and balance peer pressure against health, performance, and self esteem. If you feel good about yourself, can perform like you want to, and your doc gives you the thumbs up, who cares that you don’t look like Chris’s Froome at the beach?
Good lord, who would want to look like that (no offense Chris)