Most people think that protein is only important when you’re bulking and trying to build muscle. If I’m still not losing enough weight I’ll decrease by another 250 after 2 weeks. My goal is to cut, so I’m going to decrease by 250, so I will be eating 2,750 calories per day. If you want to lose weight you will need to eat less than your maintenance calories, it’s really as simple as that.ĭetermine your goal below and adjust your calorie.Įxample: In step 1 I determined that my maintenance calories as 3,000 per day. If you want to gain weight you’re going to need to eat more calories than your maintenance. If you have a physically demanding job you may want to increase your calories slightly, if you have a desk job you may want to decrease them. Note: It’s important to keep in mind that a simple formula like this does not take into consideration your daily activity. To maintain my weight I would need to eat about 3,000 calories per day. In my experience it’s best to simply multiple your weight by the number below and make adjustments if needed.Įxample: I’m a male and I weigh 200lbs. There are a lot of fancy formulas out there for calculating your maintenance calories, but honestly no formula is 100% accurate for every individual. MacronutrientCalories Per GramProtein4Fat9Carbohydrates4 I know it might sound a bit confusing, but I promise, by the end of this post it will make perfect sense. How to Calculate Macros Step By Step:įirst, I’ve put together a chart below that will help you convert nutrients from grams into calories. Whichever route you decide to take, know that all of the macros are important and you need an adequate amount of each to perform your best in the gym and see the best results possible in the mirror. Personally I feel that the protein is a bit high, you could lower it a bit and split those additional calories between fat and carbs, but 40/40/20 is a great way to go. The above percentages are the classic bodybuilding macro recommendations. If you want to calculate your macros manually to create your own meal plan, skip down to the next section. If you just want to know what the suggested bodybuilding macros are, see the percentages below. How to Calculate Macros: The Quick Answer For Bodybuilding If your diet is too low in carbs you may notice that your muscles look flat and skinny instead of full and strong. If your fuel take is low, you’re not going to have very good workouts, and if you’re not having good workouts you’re not going to see the results you’re looking for.Īlso carbs will keep your muscles looking and feeling full. Important hormones like testosterone rely on a healthy intake of fats.Ĭarbohydrates are your main source of fuel for your workout. When you have a hard workout and tear down your muscles, protein is what comes to the rescue repairing and building your muscles to be even bigger and stronger than before.įat is responsible for a lot of important functions in your body, but for the sake of bodybuilding, fat is important because it keeps your hormones in check. Protein’s main job is to build and repair muscle tissue. The Bodybuilding Importance Of Protein, Fat and Carbs:
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