They will make up the remainder of your calorie intake. Protein helps us to recover and grow from our training, helps preserve muscle when dieting, and has the highest effect on satiety of all the macronutrients.Think of carbohydrates and fats as the main fuels of the body. Protein provides the building blocks for muscle mass. Recommendations will be based on body weight and slightly higher when in a cutting phase. Protein helps with muscle repair, muscle maintenance, and muscle growth. There are 4 calories per gram of protein. How easy your nutrition plan is to stick to. Whether that change is fat or muscle mass,ģ. The macronutrient content of those calories has a significant effect on:ġ. All three of these macros make up your total calorie intake.Ĭalorie intake determines whether weight is gained or lost. When people refer to their macros, they are talking about the three macronutrients: carbohydrate, protein, and fat. Note: The chart above does not include phases of reverse-dieting, rebounding, initial water loss/gain with low carb dieting, or use of PED’s.
* 1.4-1.8kg/3-4 lb per month if you’re a beginner (less than 2 years consistent training). * 0.5-1.4kg/1‐3 lb per month if you’re an intermediate with room to develop. * 0.2-0.5kg/0.5‐1 lb per month if you’re close to your genetic potential. * 0.9-1.4kg/2-3 lb per week if you have a fair bit to loose. * 0.5-0.9kg/1-2 lb per week if you’re ‘average’ athletic or slightly overweight. * 0.2kg/0.5 lb per week if you’re lean and don’t really need to lose weight. We’re talking REALISTIC and SUSTAINABLE numbers here which are arguably the most important factors to consider for longterm progress.įat Loss with minimal Muscle/Strength Loss: Here are some useful weight-change numbers you should be aware of. The reality of sustainable weight loss and gain: All numbers are based on CURRENT scientific research. These numbers can change throughout your fitness journey and you will likely need to make adjustments.
Do you find figuring out the whole calories and grams of protein, fat and carbs confusing? Maybe you don’t feel like calculating those numbers yourself? I created this calculator for lifters which serves as a rough guideline to get you started in the right direction.
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