Macro calculator bodybuilding how to#

Subtract that number from your total training day calorie intake.

Third, determine how many calories remain. Add the calories from your protein and carbs together.

Multiply your result by 4 (this is the total number of calories that will come from those grams of carbs).

Second, determine your carbohydrate intake in both grams and calories. Multiply your bodyweight by 1.5 (this is the total grams of carbs you eat).

Multiply your result by 4 (this is the total number of calories that will come from those grams of protein).

First, determine your protein intake in both grams and calories. Multiply your bodyweight by 1.5 (this is the total grams of protein you eat).

That will be important for the formula we’ll be using. The calorie content of each of these grams varies a bit among the macronutrients: protein and carbohydrates each have 4 calories per gram, while fat has 9 calories per gram. Simple and easy.Īll macronutrients are measured in grams. If you want a more complete discussion of macros, check out MyFitnessPal’s Nutrition 101 series. With regard to recomposition, just know that eating more protein and carbs is crucial on training days, while on rest days, carbohydrates are much less important. Simply put, macronutrients, or macros, are the three main categories of foods: carbohydrates, fat, and protein.Įach of these play different roles in the body and consequently have different effects. As with calories, there’s a simple formula for this.īefore we can get into it though, it’s important to realize what macronutrients are. This means we need to figure out your macronutrient breakdown. Now that you’ve determined your caloric intake, you need to figure out where that energy ought to come from-for instance, what types of foods and how much of each. So, before going any further, please go back to Part 1 of this series, and calculate your caloric intake for both training and rest days.ĭetermining Macronutrient Intake for Recomposition Energy intake is critical-calories come first. The first fundamental key of recomposition is to match energy demand with energy intake. Note that for the purposes of our discussion, the term “training day” only refers to a day in which you perform weight training for at least 30 minutes. The primary reason for this is energy utilization and recovery.

Simply put, you need to eat more on days that you train (“training days”), and less on days that you do not (“rest days”). In the context of dieting, “cycling” means that you modify your nutrition based on your activity. When structuring nutrition for recomposition, you need to focus on cycling. Exercise is certainly an important factor, but nutrition is at least 75% of the equation.

Macro calculator bodybuilding how to#

While that is undoubtedly a great start, we’re going to take the next step and teach you how to cycle your macronutrients (carbs, fat, and protein) to make the entire process more effective.įor body recomposition, the single most important aspect of your overall fitness plan is nutrition. Part 1 of this series focused on approaching body recomposition through calorie cycling.

Taking these next steps, of course, leads to better results. That said, as you delve more deeply into any process, you will need to following new steps in order to progress. In fact, with the right approach, it’s actually pretty simple. While body recomposition is difficult, it can be done. In my last article, I introduced the topic of body recomposition: the ability to burn fat and gain (lean) muscle at the same time.