Still not sure if calculating your macronutrients is the right choice for you? Consider the following situations, as they’re all great examples of when macro calculating can be extremely beneficial. That said, however, there are lots of weight lifters and bodybuilders who find that once their fitness and bodybuilding goals become more and more specific, honing in on their nutrition by keeping track of their macronutrient intake can help maximize their results. Some people really don’t need to do it at all, while others might find that other strategies are more effective. Should you keep track of your macros when bodybuilding? In fact, a lot of people in this community swear by macro counting and don’t think twice about whipping out their food scales, no matter where they are, to calculate. “Tracking your macros” is actually a pretty simple concept that involves keeping tabs on the amount – in grams – of proteins, fats, and carbs you eat on a given day.īodybuilders, in particular, as well as anyone who focuses on building their physique, have really mastered the art of the IFFYM concept. What does “tracking my macro” mean?īefore we jump in, let’s take a moment to clarify what it means to “track your macros” (better known as “IIFYM” or “if it fits your macros”), because after all, you kind of need to know the concept is all about to be able to actually do it. Read on to learn more about macro counting, including what it’s all about, what types of macronutrients you should be counting, and how to go about counting your macros. You can always use this easy-to-use Bodybuilding Macro Calculator or you can also use a diet-specific tool like our Vertical Diet Macro Calculator. You can learn more about what the Vertical Diet is and the Vertical Diet for weight loss on our website. Remember, combining exercise with a small calorie deficit is the best intervention to maximize weight loss! Additionally, consuming a high protein diet (or sticking to the higher ranges based on your activity level) will help maintain and preserve muscle mass while losing fat.If you’re looking to maximize your bodybuilding gains, macro counting might just be the solution you’re looking for. Therefore, creating a calorie deficit of 500-1,000 calories per day can lead to a max weight loss rate of 2lbs/week. Taking this into consideration, it is more feasible to cut back on food since daily caloric requirements for maintaining weight are much higher. So keeping that in mind, the goal is to lose 1-2lbs per week.įor sedentary individuals, it would be recommended to set a goal of losing 1lb per week, which would equate to a calorie deficit of 500 calories/day.įor more active individuals, daily calorie requirements are higher in order to account for exercise and active lifestyles. More often than not, when weight loss exceeds 2lbs in a week, the majority of that is water loss. That would equate to a calorie deficit of 1,000 calories per day. See this blog on How Many Carbs Per Day for Weight Loss to learn more.įor healthy, sustainable weight loss, it is generally not advisable to lose more than 2 pounds of fat per week. Step 2: Divide answers in step 1 by 4 since there are 4 calories per 1 gram of carbohydrate Multiply daily calorie requirements by 0.45 & 0.65 to obtain calories from carbohydrates. Step 1: Calculating grams of carbohydrates. The Dietary Guidelines for Americans recommends that carbohydrates should make up 45-65% of one’s daily calories. Third: Calculate Daily Carbohydrate needs See this blog on How Much Fat Per Day for Weight Loss to learn more. Using both of these references you can calculate your daily fat needs: The Dietary Guidelines for Americans also recommends fat should make up 20-35% of one’s total daily calories. To prevent any fatty acid deficiencies it is recommended to consume at minimum 1g/kg of fat per day. Multiply weight in kilograms by range that best fits your activity levels. This is the last step of calculating calories, and it's one that's absolutely essential for getting accurate weight loss results.ĭid you know that protein is a huge catalyst for weight loss and hunger satiation? Let's compare and contrasts sedentary versus moderately active individuals and their protein requirements.įor sedentary/lightly active individuals: 1-1.2g/kg/dayįor moderately active - extremely active: 1.4-2.2g/kg/dayĬonvert body weight in pounds to kg’s (round to the nearest 10th)
0 Comments
Leave a Reply. |