macro calculator for muscle gain and fat loss

On those days, I do cardio-type activities.FREE BODYBUILDING MACRONUTRIENT CALCULATOR I like to have two days of rest in between my whole-body workouts.Consuming adequate protein also helps prevent this and is essential.Working out only arms (for example) could put you at risk of your body cannibalizing your legs for extra protein. When in a calorie deficit, you must be careful not to break down muscle tissue for resources instead of fat.

I’m a fan of full-body workouts as opposed to isolating muscle groups.Doing many reps increases endurance and strength, but doing more weight increases size, so if more size is what you’re after, focus on heavier weights. This usually means adding more weight to your movements consistently. At the gym, continually challenge and push your muscle groups.

On rest days, I eat at my sedentary weight loss levels.I found that eating according to how much activity I do each day worked best. Macros aren’t “one size fits all,” so you may have to adjust your TDEE and macros until you find your sweet spot for muscle growth and fat loss. It can take time for things to normalize again. If you have a background in low-calorie dieting, your hormones could be out of balance, especially the leptin group. I’ve had great success counting macros to lose fat and build muscle simultaneously. Here’s how body fat percentage breaks down in both men and women. Take selfies in the mirror or get your friend or partner to take the pics using the same settings and location each time.Ĭheck you have realistic goals in place. Get yourself a cheap set of body calipers and use our body fat percentage calculator. Taking progress pictures and measuring your body fat percentage is a better gauge of your progress. Your weight may only be going down slightly as you build muscle. Muscle tissue is denser than fat tissue, so the same volume of muscle weighs much more than the same volume of fat. Weighing yourself on the scale is NOT the best option. Your diet must contain the raw materials needed for protein synthesis. The rate of muscle protein synthesis must be greater than the rate of muscle protein breakdown caused by the trauma. Muscle trauma occurs with strength training. Muscle tissue grows by breaking or injuring muscle fibers (muscle trauma) and rebuilding them with hormones and amino acids. Simply eating more will not result in muscle gain, and the extra energy will be stored as fat. The body only allocates energy to muscle growth and development if it thinks we need it for survival, whether real or imagined. Your body breaks down fat to make up for the calorie deficit. To lose fat, you must consume less energy than you expend on any day.

Fat stores are broken down when the body needs energy it isn’t getting from enough food.

Excess food energy gets stored in the form of fat.

Today, food is abundant, and only a grocery cart is needed to get it. This system was crucial to our survival thousands of years ago when we hunted and gathered food and sometimes went days or weeks without enough. This is not a good strategy for guys already very thin or individuals with a higher body fat percentage. Once you’ve calculated your TDEE, choose the following options (depending on your goal).Ĭan you build muscle on maintenance calories?Įating enough protein and having fat stores to compensate for the excess calories may work for you. It is the number of calories you burn (regular activity and exercise) to stay the same weight. TDEE is your Total Daily Energy Expenditure. Steps to calculate the best macro ratio for muscle gain STEP ONE: Calculate TDEE for your muscle gain goals. The best way to achieve healthy hormones is to eat a healthy, nutrient-dense diet, get plenty of sleep, and exercise regularly. This can be weight training, Crossfit, boot camps, etc., but you must constantly break down muscle tissue, let it repair, and then push harder to break it down again.Įat adequate protein that will induce enough protein synthesis to outweigh protein breakdown.īoth fat loss and muscle growth rely on hormones to release fat stores and build muscle tissue.

Have a comprehensive weight training program in place.

Too little and fat loss will be extremely slow. Too drastic, and your muscles won’t grow.

Macro calculator for muscle gain and fat loss