It’s important to work out your macronutrient requirements, which means how much protein, carbohydrates, and fat your body needs. Follow these steps to work out what you need — grab a pen and paper and write the numbers down as you go. STEP 1 HOW MUCH PROTEIN? Calculate your protein requirements first, and the rest (carbohydrates and fat) should be taken from your remaining calorie requirements. Protein is the body’s bricks and mortar for rebuilding muscle, replicating DNA, and catalysing metabolic reactions. High amounts are found in meat, fish, animal products, and also plant-based sources like legumes, nuts and seeds. Eating enough of the stuff combined with weight training promotes muscle growth (AKA muscle protein synthesis) and maintenance. Build muscle: Research spanning the last 30 years recommends that to gain muscle mass, you’ll need approximately 1.6g of protein per kilogram of bodyweight per day. Simply multiply your weight in kg by 1.6 to work out how many grams of protein you need every day. Once you’ve worked out how many grams of protein you need per day, multiply the amount of grams by 4 to get the amount of calories it represents. Subtract this from your goal TDEE, and you’ll have your remaining calories to work out your fat and carbohydrates. Write down these numbers. WEIGHT IN KG X 1.6 =DAILY GRAMS PROTEIN DAILY GRAMS PROTEIN X 4 = CALORIES YOUR GOAL TDEE – CALORIES = macros MASTER your remaining calories BACK TO MENU
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