1/16/2024 0 Comments Macro diet plan muscle gain![]() Whenever in doubt, an even 1g per pound is a fine place to start. The ideal daily protein intake for most people trying to lose weight or gain muscle is between 0.8-1.3 grams of protein per pound of their current body weight. So, how much of it should you eat per day? Why?īecause a sufficient protein intake is crucial for the overall health and function of the human body, is a requirement of building muscle, is a requirement for maintaining muscle while losing fat, and will play major roles in terms of hunger and appetite control, increasing the thermic effect of food (aka the calories your body burns during digestion), and more. ![]() Calculate Your Protein IntakeĪfter calories, the next most important part of your diet (and the most important macronutrient) is protein. Move on to step #2.īut if you don’t, my guide right here will help you figure it out: How Many Calories Should I Eat A Day? 2. So, if you already know what your ideal calorie intake is, you’re good. That’s why the first step in this process is always going to be figuring out how many calories you need to eat per day for your specific goal. Determine Your Ideal Calorie IntakeĪs I’ve mentioned countless times before, your calorie intake is always going to be the most important part of your diet regardless of whether you want to lose fat, build muscle/gain weight or simply maintain your current weight.Īnd, since macronutrients are what provide these calories, your macros will need to be calculated based on what your ideal calorie intake is. This is the option you choose when you realize A) how laughably overpriced and completely unnecessary the first option is, and B) how fast, simple, easy and free it would be to just calculate your macros yourself.Īll it takes is a simple 5-step process, and it starts right now… 1. So, if paying a shitload of money to some “diet coach” whose only real qualifications are putting the words “Diet Coach” in their Instagram bio and posting 4,000 pics of their abs (guys) or their ass (girls), and having them do about two minutes worth of 3rd grade level math for you that is based entirely on freely available recommendations (like the ones I’ll show you in a second) sounds ideal for you, then hey… this is the option to choose! I’ve seen many clueless dipshits on Instagram… sorry… I mean professional diet coaches… charging hundreds of dollars – sometimes even over $1000 (yes, seriously) – for their “Custom Macro Plans.” Sometimes they even make you pay a recurring monthly fee so they can continue to “customize” your macros from that point on. ![]() How much, you ask? Well, that’s where you really start to lose me. ![]() In return, of course, you’re going to have to pay them. This option involves finding yourself what I think can best be described as a Social Media Diet Coach, one who provides some kind of “custom macro service” where they will “custom design your macros for you” and “custom tailor” them to the needs and goals of your diet. I don’t think you’ll have any problem determining which one I recommend… Option #1: The Unnecessary Way Let’s call them the unnecessary way and the smart way. Now that you know what macros are, it’s time to figure out how to calculate how much of each you should eat per day. Pretty simple so far, right? Well, hang on tight, because that’s all about to change! How To Calculate Your Macros: The Two Options So when you look at the nutritional information of a food and see the amount listed for “Calories,” that amount is the total combined calories from the protein, fat and carbs (and alcohol) in that serving of that food.Īnd when you see the word macros over, and over, and over, and over again, this is all it’s referring to. There are four of them, although it’s the first three that will be getting the majority of our attention: “Macros” is an annoyingly overused abbreviation for the word “ macronutrients,” which are the nutrients that provide the calories in the foods we eat. It’s going to be quick and easy, I promise. Today I’m going to do the same, only this time I’m going to show you exactly how to calculate your macros for an effective weight loss or muscle gain diet. I recently covered the topic of calories and showed you exactly how to calculate how many calories you should eat a day. ![]()
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