How Do You Calculate How Much Food/Macro's You Need & Stuff?
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How much protein/carbs/fats? Usually after calculating using other peoples math I get like 9-14 grams of fat per day which sounds iffy. Also, if I'm exercising or doing cardio, how do I factor that in?
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@Lovesickhs18 Trying to bulk btw, am skinnyfat
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@Lovesickhs18 1.6g/kg protein was found as the ideal intake for muscle building and performance in one study, and carbs should be at least 3-4x higher than protein to maintain blood sugar and energy. Fats are the rest. This is the formula I use, and my macros are 17% p / 59% c / 24% f.
I wouldn't recommend protein any lower than 50g/d or fat any lower than 40g/d for various reasons, but if you go any lower on protein (e.g. to avoid methionine, cysteine, tryptophan, etc.) or fats (e.g. to avoid effects of the Randle cycle) then put all of the extra calories into carbs. The body can always use more energy. -
Thank you. I've just realized that this whole time, I've been trying to fit my macro's to power my BMR, without realizing a bulk is supposed to be 200-300 calories excess.
Thank you for commenting, I've been reloading this page for hours LOL
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Mike Fave has some great info on this....very specific
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