Dr. Omar Mamdouh’s Nutrition Guide of Macros and their Distribution

Omar Mamdouh’s Nutrition Guide

Dr Omar Mamdouh 

Dr Omar Mamdouh is a Clinical Nutrition Specialist at Oxygen Clinics, PgDip Clinical Nutrition, AUC (PCOS, Iron Deficiency Anemia, ICU, Chronic Kidney disease, Oncology, IBS). He is also an experienced nutritionist with a demonstrated history of working in the health, wellness and fitness industry. 

Omar Mamdouh Nutrition

He is involved in Sports and Performance Nutrition, working with professional athletes like Zamalek & Ahly Handball teams, CrossFit players, swimmers, Waterpolo National team players, and professional football players.

He attended international conferences about Nutrition during and post Pregnancy, Psychology of Eating and Behavioral Change, and the macros of Food! Read through his guide and plan on your diet!

The Macros:



Carbohydrates act as the main source of energy for the brain and the body. They are the fuel source for high intensity and long duration activity and workout, and they create glycogen stores that help delay fatigue and reduce muscle breakdown.



Protein is critical for muscle growth and recovery, they are the building blocks of skin, hair, nails, muscles and infinite processes. Proteins Build antibodies for the immune system to fight disease, and they play an immense role in the production of enzymes and hormones.


Good Fats

The Fuel source for light to moderate intensity exercise, fats act as organs shields, protecting them. Fats also play a huge role in hormone regulation and production, and is essential for various vitamins (A/E/D/K) absorption.

Macros distribution;

Know your Macros

Normal/regular individuals:

50% Carbohydrates, 15% Protein, 35% Fats

Resistance training + Weight maintenance:

41% Carbohydrates, 22% Protein, 37% Fats

Resistance training + Weight loss:

33% Carbohydrates, 34% Protein, 33% Fats

Q & A

During Weight loss, how many Calories do you need to cut off from your Total Daily Energy Expenditure (TDEE)?

20-25% deficit in order to maintain your Lean Body Mass!

What’s the acceptable rate of weight loss when you start dieting?

1% loss of your body weight per week.

Let’s do some Math: 

TDEE (Total Daily Energy Expenditure) Calculations:

TDEE = BMR x Activity Factor x Lean Factor

BMR could be calculated using an online calculator (Mifflin St. Joer) which is more accurate


you can use this simple Equation:

Male: BMR = 24 x Weight in KG x 1

Female: BMR = 24 x Weight in KG x 0.9

P.S. you can only use the Lean Factor if you know your body fat %, thus you’ll need an in body for determination!

“The first wealth is health.”

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