food tracker calories and macronutrients

FOOD TRACKER CALORIES AND MACRONUTRIENTS PLUS

This split is pretty much one of the most optimal choices, as it will provide the body with plenty of proteins, carbs and enough fats. The 40/40/20 split implies that 40 percent of your calories will come from protein, another 40 percent will come from carbs and the remaining 20 percent will be from fat. Video can’t be loaded because JavaScript is disabled: The 40 40 20 Diet (And Why It's So Effective) () Let’s have a look at them! The 40/40/20 Split Once you determine this, we can start tracking macros. There are a couple of different options you can go for, such as the 40/40/20 & 35/35/30 splits. Step 1: Determine Your Macronutrient SplitĪfter having calculated your daily calories, it is time to pick a macronutrient split that would be suitable for you. This is exactly why specific macronutrient ratios may work better for certain individuals. We all are of different ages, height, and weight, and we all have different body compositions and activity levels. Grams of Carbs: 313 grams (1250 / 4 = 312.5)Īnd while this is a relevant example, the fact of the matter is that not everyone is like Ben. Grams of Fat: 90 grams (810 calories / 9 = 90) Grams of Protein: 200 grams (800 calories / 4 = 200) Here’s what Ben’s weight gain macros would look like: This makes his bulking needs roughly 2860 calories per day. Well, then he would achieve the best results if he ate more calories than his maintenance levels or a “ Caloric surplus.”Įxample: Ben’s maintenance levels are 2600 calories per day, and he would achieve optimal results if he added 10% of those calories on top. Weight Gain Macros Exampleīut what if Ben was pleased with how lean he was and wanted actually to GAIN muscle mass? Grams of Carbs: 162 grams (650 calories / 4 = 162)Įveryday, he would track his macros with MyFitnessPal and try to hit the goals above. Grams of Fat: 81 grams (730 calories / 9 = 81) Grams of Protein: 180 grams (720 calories / 4 = 180) Here’s what Ben’s weight loss macros would look like:

FOOD TRACKER CALORIES AND MACRONUTRIENTS PLUS

All of the above, plus other factors, make his body burn 2600 calories per day to maintain weight.īen would need to consume 500 calories less (daily) than his maintenance level to lose fat at a healthy rate.įor Ben to lose weight, he would eat (roughly) 2100 calories per day.Ben works a sedentary job and lifts 3-5 days per week.

He feels chubby and wants to bring some muscle definition by losing fat.He trained for 3 years and has some muscle mass.This is the so-called “Eating in a caloric deficit,” and it is REQUIRED to lose weight.

However, in terms of weight loss, you have to consume less energy than you use daily consistently. The higher your activity level (be it exercise or non-exercise), the more calories you eat. As you just learned, every one of us needs a different number of calories per day.

Food tracker calories and macronutrients