"Dez Gainz" - Meme Numbers needed for the mathz Fat: 9kcal Carbs: 4kcal Protein: 4kcal Total calorie expenditure: ???? Check online (i.e. https://www.freedieting.com/calorie-calculator) Protein Requirement: 1,5-2,2gr / kg body weight (men more, women less) Fat should be 20-30% of energy intake Track your macros: App of your choice! Those are the numbers you need and these are the questions you need to answer: 1. How many calories do you need? 2. How many grams of protein? 3. How much fat? 4. How many carbs should I eat? Take me as an example: Mid 30s, want to gain muscle, 2500kcal (maintenance), 80kg 1. 2500kcal 2. 80kg * 2,2gr = 170gr * 4kcal = 700kcal form protein 3. 25% of 2500 = 625kcal / 9kcal = 70gr per day 2500 - 700kcal = 1800kcal - 625 (for fat) = 1125kcal / 4kcal = 280gr There you have it: PROTEIN: 170gr FAT: 70gr CARBS: 280gr More or less depending on your requirements OR Check this link to do the work for you! : https://www....
German / English Blog Economics, Cars and random tidbits This blog is to bring some of my ideas down to paper for reference. I hope some of the things may be helpful for you, too!