how many macros should i be eating to gain muscle Pin on iifym (if it fits my macros)
Have you been trying to get in shape or simply maintain a healthy diet in 2020? One important thing to keep in mind is calculating the macronutrients that suit your purpose. Whether you’re looking to lose weight, gain muscle, or simply maintain your current physique, knowing your macronutrient intake can help you achieve your goals.
What Are Macronutrients?
Macronutrients, or macros, are the three main nutrients that your body needs in large amounts: protein, carbohydrates, and fats. Each macronutrient serves a specific purpose in your body:
- Protein: Helps build and repair tissues, as well as support the immune system.
- Carbohydrates: Provide energy for your body and brain.
- Fats: Help with vitamin absorption, hormone production, and protect your organs.
Calculating Your Macronutrient Needs
There are a few different ways to calculate your macronutrient needs, but one popular method is using your body weight and activity level to determine the percentage of each macronutrient you should consume. Here’s a breakdown:
- Protein: 0.8-1.2 grams per pound of body weight
- Carbohydrates: 45-65% of daily calorie intake
- Fats: 20-35% of daily calorie intake
For example, if you weigh 150 pounds and have a moderate activity level, you might aim for:
- 120-180 grams of protein per day
- 168-243 grams of carbohydrates per day (based on a 2000 calorie diet)
- 44-77 grams of fats per day (based on a 2000 calorie diet)
Tips for Meeting Your Macronutrient Needs
It can be challenging to meet your daily macronutrient needs, especially if you’re used to eating a certain way. Here are a few tips:
- Track your food intake using an app or website that calculates macronutrient ratios.
- Include a protein source in every meal, such as chicken, fish, eggs, or tofu.
- Eat a variety of fruits and vegetables to ensure you’re getting enough carbohydrates and fiber.
- Incorporate healthy fats, such as avocado, nuts, and olive oil, into your diet.
Conclusion
Calculating your macronutrient needs can be a helpful tool for achieving your health and fitness goals. Remember to focus on whole, nutrient-dense foods and don’t be afraid to seek guidance from a registered dietitian if you’re feeling unsure.
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