Calculate Your Macronutrients Intake!
In order to achieve large gains in muscle mass along with significant body fat decreases, many hormonal events need to occur in the body. The amount of success that that can be achieved in these endeavors is determined by how much testosterone, growth hormone and insulin are produced by the body and whether or not they are produced at the right times.
These events are affected to a large extent by the quality, timing, amount and ratio of the macronutrients consumed on a daily basis. There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats.
The 3 Major Macronutrients: Carbs, Protein, & Fats.
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I believe the formula goes like this:
1g protein = 4 cals
1g carb = 4 cals
1g fat = 8 cals
So if you are on a 2000 cals nutrition plan and say for example your PCF ratio is 40%, 35%, 25%, the allocation is:
protein = 800 cals, 200 grams
carbs = 700 cals, 175 grams
fat = 500 cals, 125 grams
hope that helps!
Interesting, I am hitting my Macs except for my protein. Hard to get it to 168 - 196g's per day haha. But I am wanting to bulk so i am guessing i need to have more calories that 2240 a day
I must say all this confuses me as well. I am 185 lbs right now and trying to get down to 120 or at least a 15-20% body fat. I am trying to figue out what my macros need to be inorder to acheive that. Any advice from you guys would be a great help. I cannot afford a coach right now.
i am confused with all of the macro calculators ; are we supposed to use our total weight or lean weight . if you are 200 lbs and have 20 % body fat do you put 200 in the calculator or 180
Just wondering when it says 135g of protein per day and 26g per meal over 5 meals how do I measure that ..as I'm use just measuring on my scale between 180g-200g per meal of protein serving .. If someone can help .. Thanks I know about a chicken breast size is between 35-40g of protein ..
Yesterday when I was creating my account and I signed up for Jamie Eason's plan, the site gave me a number of calories and the carbs/fats/proteins info. I can't find it anymore. Help? Thank you! OMG, this is so hard for me. I am super tired as well, but hopefully the supplements will start helping! I've started eating cleanly, but also, I'm not eating very much, maybe 1200 calories.The page on the site I was looking for calculated about 1366, I think, I just can't find where it went.....
this looks to be about right, i am eating from 3400-4200 cal a day, alternating, with around 350 protein, 50-75 fat,280-330 carbs. so far i have only lost 13lbs in 2 weeks but i look fuller, muscles seen fuller and my gut is shrinking! I wasn't going by this calculator but by previous experience and it comes super close! I alternate my calories per training days, if i am training a large muscle group like back, legs or chest i want to eat more and have more carbs fats protein etc, for days like cardio, abs arms i want less calories and less macro's because i am not in the gym as long. plus I have been told as so far it proven that the body likes that for losing weight, same thing if you change up your training routine sometimes when you plateau. I hope this help!
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