Know Your Macros to Build Muscle

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Before you can determine your macros you first need to know your daily calorie intake. Please read the article here if you are unsure.

The major macros you need to track are protein, fats & carbs. Carbs & protein contain 4 calories per gram while fats contain 9 calories per gram.

Protein (2.2 g per kg of body weight)
There is a lot of debate on the amount of protein you need for building muscle. But 2.2g is a starting position. Feel free to adjust this to suit your bodies needs and training program. If you are grossly overweight you need to calculate your lean body mass which is your body weight x (1- body fat %) eg if you weight 90kg and your body fat is 25% your lean body mass is 67.5kg

Fats (0.9 g per kg of body weight)

Carbs
Your carbs are calculated based on whats left over. So it is:

(Daily calorie intake – (Calories From Protein & Carbs))/4

Example

Male, 25, 5ft 10in, 80kg – 3225 calories per day

Protein – 80 * 2.2 = 176 g per day (176 * 4 = 704 calories)
Fats – 80 * 0.9 = 72 g per day (72 * 9 = 648 calories)
Carbs – (3225 – (704 + 648))/4 = 468 g per day

 

References

http://www.menshealth.co.uk/how-much-protein-should-i-eat-to-build-muscle

https://youtu.be/fa1DOQ2r5MQ

https://fnic.nal.usda.gov/how-many-calories-are-one-gram-fat-carbohydrate-or-protein

 

 

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