Many athletes believe that the silhouettes are not built at the gym, but in the kitchen. As much as 80% of the success of our figure we owe to what and in what quantities we eat. The remaining 20% is hard work at the gym, which allows us to shape your dream figure.
Many novice athletes ask themselves how many days I should eat to build muscle mass? How to eat to lose excess fat in the body? Below you will find a simple step-by-step calculation that will allow you to calculate how many macronutrients you should supply your body per day.
What is my caloric demand?
First of all, you should start by establishing your Basic Metabolism (PPM). It is nothing but the minimum amount of calories needed to maintain the vital functions of your body. To explain the calculations, let’s take a person who does not practice a sport weighing 100 kg.
Pattern for PPM
PPM = 24h x your weight
That is PPM = 24 x 100 kg
For a person weighing 100 kg, the daily PPM is therefore 2,400 kcal.
The next step in our calculations is adding a coefficient of our daily activity, which ranges from 1.1 (very poor physical activity) to 1.5 (you are a very physically active person). Because our ward is just starting his adventure with sport, he set his physical activity level to the lowest, ie 1.1.
Substituting to the pattern
PPM = 24 x 100 = 2400 Kcal x 1.1 = 2640 kcal
2640 kcal – that’s how many calories a day our protector needs to provide his body so that its weight stays in place.
Building muscle mass or reduction?
If we want to build muscle mass, we should first add 300 kcal to our calculations. If we want to reduce body fat, we should subtract 300 kcal from our PPM.
Our ward decided to throw away unnecessary kilograms, which is why we will deduct 300 kcal from his PPM.
PPM = 2640 kcal – 300 Kcal = 2340 kcal
In the case of reduction, the weight per week should drop to the maximum about 1 kg. In the case of building muscle mass, the weight within two weeks should increase by a maximum of 0.5 kg. If this is not the case and your weight is standing still and the circuits do not change, add / subtract 200 kcal and observe the behavior of your body.
How much do I need macronutrients per day?
First, let’s start with the protein. For our body, we should provide 1.5 to 2 grams of protein for each kg of body weight. Our mentee assumed that for each kg of body he will deliver 1.5 g / kg.
Protein = factor x weight
B = 1.5 g / kg x 100 kg = 150 g
1 g protein = 4 kcal
B = 150 gx 4 kcal = 600 kcal
The next step is fats. We should provide 0.5 to 1 g of fat for every kilogram of body weight. Our ward decided to deliver 1 g / kg of fat to his body.
Fat factor x weight
T 1 g / kg x 100 kg = 100 g
1 g fat = 9 kcal
T = 100 gx 9 kcal = 900 kcal
We calculate carbohydrates by subtracting proteins and fats from PPM
PPM carbohydrates – protein – fats
W = 2340 kcal – 600 kcal – 900 kcal
W = 840 kcal
1 g W = 4 kcal
W = 840 kcal / 4 kcal = 210 g
Our ward must deliver to his body
B 150 g (600 kcal)
T 100 g (900 kcal)
In 210 g (840 kcal).