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[Music] what macronutrient makes do you aim for like protein and yeah so right now its uh i can tell you you know my exact data off the top of my head i check it all the time uh because its a constant process of you know evaluating and recalibrating um so my average is literally from my last blood test november first through today our uh protein intake is 107 grams per day i should start with calorie intake which is a little below 2400 so 23 70 something um protein intake 107 grams per day fat intake is about 93 grams per day with about 25 grams and someone dont kill me if my exact numbers are off this is whats in my head chronometer data 25 grams monounsaturated fat um about six grams of omega-3 coming mostly from walnuts um 17 grams a day uh of omega-6 again mostly from walnuts i get some other nuts too almonds cashews um what other avocados um probably missing some nuts in there but uh peanuts so uh okay and then saturated fat im shooting for uh im at about 25 grams per day o