![]() ![]() And let me tell you, most of these things didn't work for me at all. I have tried a lot of diets over the years: from Paleo to RP Strength, from high carb to low carb. I believe the best way to find your perfect diet is through trial and error. (I know I googled for "fitness model diets" for months when I first started out at the gym. That's why it's never a good idea to copy someone's diet. Even if two different people have the same exercise pattern, their caloric needs can wildly differ. Everybody and therefore every body is different, meaning that dietary needs can vary greatly from person to person. Here is a resource to determine your best macro ratio.Sometimes dieting isn't straightforward. There will be different variations of macro tracking depending on what your goals are. ((1,500 x the percentage of the macro you are calculating)/amount of calories in that macronutrient) For our example, we will be using a Carbs 40%, Protein 40%, Fats 20% split, and a caloric budget of 1,500. Once you have determined how many calories you want to consume, you will then take that number and apply the percentages of your macronutrients. Very active: x 1.725 (hard exercise every day)Įxtra active: x 1.9 (strenuous exercise two or more times per day) Moderately active: x 1.55 (moderate exercise most days of the week) ![]() Lightly active: x 1.375 (light exercise less than three days per week) You will then multiply your answer by your activity level. Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 There are plenty of resources you can use that will help give you a general idea. When it comes to determining how many calories you should be consuming, it really depends on your fitness goals. Fat is our primary source of stored energy, which is why we store body fat.ĭetermining Your Caloric Needs and Macro Ratios: Fat can help regulate your hormone levels, regulate your hunger, and absorb vitamins. It is the most efficient form of energy our body provides. To effectively build muscle, you should be consuming around 1 gram of protein per pound of body weight.įats aid in every cellular activity. Eating protein plays a vital role in reducing that soreness and causing your muscle to build back stronger. Ever wonder how soreness happens? You damage the muscular connective tissue when working out, causing your muscle to grow and rebuild. Protein is the muscle-building macro and the building block of all muscle in your body. Other food items that are high in carbohydrates are beans, fruits, whole-grain products, vegetables, sugars, nuts, and seeds. Some examples of carbs are fibers, sugars, and starches. When consumed, carbs are turned into glucose, which your body then uses as its primary source of energy. Your custom macro ratios will be based on your daily calorie needs, desired fitness goals, and caloric expenditure through exercise. Tracking your macros allows building consistency in your food consumption, and in order to achieve any kind of fitness goal, you have to know exactly what you are consuming. It allows you to create a deeper understanding of what your body needs. You want to know where and what is being spent. Think of tracking your macros as a way to set a daily budget for the foods you are consuming. Tracking your macros can help you tailor your diet specifically to your desired goals. All foods are made up of Protein, Carbs, and Fat. Macronutrients are the basic foundation of all food that humans consume.
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