No, you don't take 1,1 times your normal intake..
You start with 10 times your LEAN body mass in kg.
Mine is 48 kg.. so I'd need to carb up on 480 g of carbs.
However, I already ingest 150 g of carbs during the week, which I subtract.. 480-150 = 330 grams..
330x4=1320 kcal.
1320 = 70% , so 100% = 10/7 times 1320 = 1886 kcal.
15% of that is 283 kcal for fat = 283/9=31,4 g of fat
For protein that would be 283/4 = 71 grams.. no way, you need 150 grams = 150*4=600 kcal.
Difference: 600-283=317 kcal more.
New total: 1886 plus 317 = 2203 kcal.
Now you have:
- protein = 600/2203 = 27,2 %
- fat = 283/2203 = 12,85% or should it be 15%
- carbs = 1320/2203 = 59,9%.
It remains fuzzy math
.