Step1
Body weight ( in pounds) × 15= maintenance calorie
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Step 2
(Fat loss)
Maintenance calorie - up to 500 calories
( weight gain)
Maintenancecalorie + up to 500 calories
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Step 3
Your required calorie intake has a break down, which is called macros, calculation as follows
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(REQUIRED CALORIES) divided into 3 part
Your
-protein 40 % ( out of your total requirement)
- carbohydrates 40%( out of your total requirement)
- fats 20% ( out of your total requirement)
Protein and carbohydrates are 4 gram per calorie
However fats are 9 gram per calorie
So what you have to do is
-protein= find 40 % ÷4
- carbohydrates= find 40% ÷ 4
- fats= find 20% ÷ 9
( the answer will be = to how many grams of protein , carbohydrates, and fats you need in a day)
Tips and facts
-Why times 15?? Why deduct/ add 500 calories??
There is no math to it.. you need a guideline from where to start how ever you need to constantly keep changing/manipulating your calorie intake in order to match your goals, keep dropping or adding till u get your ideal intake..
- for men try not to drop below 1500 calories, for women not below 1200 calories
- how to find which food has how much calories?? Use MY FITNESS PAL APLLICATION ( on your phone and download) or do your research use GOOGLE
- if you have trouble following your macros, then just go into flexible dieting, where you optimize whatever food you get as long as you stay within your required intake
- RESEARCH!! STUDY MORE OR JUST WATCH VIDEOS ON ALL OF THESE...
- You can always go under portion control
- Manipulate your carbohydrates intake/ carb cycling but always hit your calorie intake
- buy a weighing machine sounds crazy but weigh your food if possible
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Thank you so much!! You can always correct or add on more info in the comment box
For further information and tips and nutrition you can follow me and my team on Instagram and facebook
.
Sarath
Instagram : skfit05
Facebook : SK Fit
Darni
Instagram : d.fitness_uneshddarnni
Facebook : Uneshddarnni Nagan
Jeet( me)
Instagram: anilbillions32
Facebook : Trainer singh
Thank you so much god bless and good luck!
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