01/09/2022
STEP 2: Take your calories and split ‘em
Just to give you a idea. Let’s say your BMR IS 2000 Calories, your a moderate exerciser that almost burns 1000 extra calories a day (3000 Calories burned by the end of the day). Now that we have a number how do we slice the 3000 Calories between the macro nutrients we need in Protein, Carbs and Fat.
Protein: we should strive to eat at or more than our bodyweight in grams
(i.e. 230lbs =230grams of protein= 920 Calories from Protein)
Believe it or not most don’t consume enough protein consistently in their meals to generate muscle growth. You may think you do but you probably don’t if your not tracking your meals. Let’s say you want to build muscle so you aim,strive,hope to consume 1000 calories a day of protein (250 grams of protein since 1 gram is equal to 4 calories), now we need to account for carbs everyone’s favorite.
CARBOHYDRATES: like protein, Carbs only yields 4 calories per gram. Unlike protein carbs are easy to over consume, this is our body’s energy source and we typically eat too much. Aim for around 45% of our calories to come from carbs. Using our Example of 3000 total Calories, multiply 3000 X .45 (45%) to get = 1350 calories in carbs which is 337grams of carbs (1350 divided by 4 calories in each gram of carbs)
Fat: fat is the most calorie Dense of them all, 1 gram of fat is worth 9 Calories and we usually splurge hard here without meaning too. In your cooking oils, guacamole, salad dressing even snacking on nuts, fats is quickly over consumed. Where protein will be a struggle to consume, fat will be a challenge to not over do. Aim for about 25% of calories to come from fats. Using our Example of 3000 total Calories, multiply 3000 X .25 (25%) to get = 750 calories in fat which is 83ish grams of carbs (750 divided by 9 calories in each gram of carbs).
