How Much Protein Carbs And Fat Should I Eat

What Is The Best Source Of Carbs For Bodybuilding

“How much protein, carbs and fat should I eat for fat loss?” | Coffee with Rob #07

A person who is bodybuilding needs carbs to provide additional energy during workouts.Carbs whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn. starchy vegetables, such as potatoes. fruits, such as oranges, apples, and bananas. other vegetables, such as leafy greens, cucumbers, and broccoli.

How To Track Your Macros

Your macro numbers aren’t very helpful if you don’t put them to use.

“Tracking macros” refers to the process of logging all your meals throughout the day and breaking down your macro ratio to ensure you’re eating according to your goals. It sounds scary, but again, the web comes to the rescue with a slew of digital macro-tracking programs.

For Heart Health Reduce Fat

A single gram of fat provides nine calories, so lowering fat intake is an efficient way to cut down on total calories. As you know by now, reducing overall calories is key for weight loss, but reducing fat, specifically, has other added benefits. For starters, some fats may increase risk for heart disease. For those with diabetes, evidence suggests that a low-fat diet may help your cells more effectively absorb sugar for energy.

There are three types of fat, Benavides said. Saturated fat, which comes from animals, butter, tropical oils and cheese, is considered bad because it raises potentially harmful cholesterol. Unsaturated fat, on the other hand, comes from plants and their oils, seeds, nuts and fatty fish and lowers potentially harmful cholesterol.

The third type of fat is called trans fats. Artificial trans fats can be found in fried foods like doughnuts, baked goods and stick margarines. Trans fats can raise your bad cholesterol and lower your good cholesterol, which results in higher risk for cardiovascular disease. For this reason, as of 2018, the U.S. Food and Drug Administration placed tight regulations on the use of trans fats, which has made them harder to come by. Still, there are a few of these items lingering on shelves, so keep an eye out for products that contain hydrogenated or partially hydrogenated oils in the ingredients list, and avoid those altogether.

  • 2,000 calories x 0.2 = 400 calories from fat
  • 400 ÷ 9 = 44 grams of fat per day
    • Recommended Reading: Do Special K Protein Bars Make You Gain Weight

      Protein Carbs And Fats: A Quick Overview

      If youve been around fitness for more than 12 minutes, you know thatone of the most common, and most complex, questions in fitness is what should I eat?

      Protein, carbs, and fats. Simple, right? Just tell your clients to eat these three things and theyll fill all the needs their body has, get strong and lean, and solve your weight dilemma forever.

      Youre welcome. Peace out.

      Unfortunately, the truth is that its not always that easy one simple answer just leads to more questions and confusion:

      • How many calories should I eat each day?
      • How much protein should I eat?
      • What kind of proteins are best?
      • Should I eat carbs at night? After my workout? Never?
      • What do you mean I need to eat fats?!

      These questions, of course, barely scratch the surface. And that doesnt even include questions on any of the diet plans out there: Vegan, Keto, Elimination, Paleo, cleanse diets, and so many more. The real nuts and bolts of any nutrition plan is knowing what youre actually eating and how much.

      Before even thinking about choosing a nutrition plan, you should have a baseline understanding of essential macronutrientsprotein, fats, and carbohydrates. Knowing what they are and what they do can help you and your clients decide which foods belong in their individual nutrition plan and which dont. Lets begin with fats.

      Resistance Training Increases Your Protein Requirements

      How Many Grams Of Protein Fat And Carbs Should I Eat Per ...

      People who engage in weight lifting, other forms of resistance training, and endurance-type exercise likely need more protein than people of the same height and weight who are sedentary.20

      If you perform strength training, aim for a protein intake at or near the top of your range, especially if your goal is gaining muscle. A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass.21

      However, keep in mind that even with rigorous training, there is a limit to how quickly you can increase muscle mass, regardless of how much protein you consume.

      Recommended Reading: Can Collagen Supplements Cause Headaches

      Why Does Fat Get Much Attention

      Fat gets much of the attention for many good reasons. Consider these facts:

      • Saturated and trans fat can raise low-density lipoprotein cholesterol levels in the blood. High total cholesterol or a high LDL cholesterol level is a leading risk factor for heart disease.
      • Some fatty foods often have higher calories with fewer vitamins and minerals than low-fat other foods.
      • Fat has more than twice as many calories per gram as carbohydrates and proteins. A gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as much carbohydrates or proteins as fat for the same amount of calories.

      Carbs Vs Fat For Avoiding Fat Gain

      Bulking is the exact opposite of losing weight. That means that diets that are good for helping overweight people burn fat arent always ideal for building muscle. Taking popular fat-loss diets like keto and then applying those same principles to building muscle doesnt always work very well.

      To lose weight, we need to eat fewer calories than we burn, getting those missing calories from our body fat. In that situation, if our body is running on fat for energy, thats great. We get our energy from dietary fat and body fat. No problem.

      But for those of us trying to bulk up, were eating more calories than were burning, and were storing those extra calories. If were using fat as our main energy source, then were burning fat and storing fat. Thats not what we want. Better to use carbs for energy and store it in our muscles.

      For example, in this 2-week study, they compared lean and overweight participants, seeing whether they responded better to bulking on a high-carb or high-fat diet. The overweight participants gained roughly 33% muscle and 67% fat, which was to be expectedthey werent exercising.

      But the results of the lean participants were different. Half of them were overfed with carbohydrates, resulting in more muscle growth and less fat gain . The other half overfed with fat, resulting in less muscle growth and more fat gain .

      Read Also: Are Protein Shakes Good For High Cholesterol

      Want To Know How Much Protein Carbs And Fat To Eat Heres How To Calculate Your Macros

      Over the years, youve no doubt heard different percentages for how much protein, carbs, and fat to eat to lose weight, but what are the right percentages and how do you figure them out?

      Ive got the step-by-step scoop.

      STEP #1:

      Set your daily target calorie intake amount since all your calculations will depend on it.

      FitWatch has a really great Total Daily Calorie Needs calculator to help you get that going.

      STEP #2:

      Calculate how much of each MACRONUTRIENT you want to consume.

      Protein: This macronutrient helps you build, repair, and maintain your muscle mass. Not only that, but it also helps rev your metabolism AND its known as the most satiating macro, keeping you feeling full for hours after eating it. Shoot for 10% to 35% of your calories from protein.

      Tip: People who work out more generally need more protein to help with recovery.

      Fat: Your body needs fat to be healthy. Among other things, fat helps your body convert and use several vitamins and minerals. Experts recommend getting between 20% and 35% of your daily calories from fat.

      Carbohydrates: The remaining percentage should come from carbs. Major health organizations recommend you get between 45% and 65% of your total calories a day.

      Fiber: This is another number you will want to keep in mind. Its recommended you get between 25 to 30 grams of fiber from food sources each day.

      30% x 2000 = 600 calories from protein

      25% x 2000 = 500 calories from fat

      45% x 2000 = 900 calories from carbohydrates

      Macronutrients Important But Not That Complicated

      How Much Fat, Protein, and Carbs To Eat? : 5 Min Phys

      Understanding macronutrients protein, fat, carbohydrates and, yes, alcohol is central to healthy eating. But obsessing over them isnt.

      And that can be difficult to believe if you follow the media or spend any time on social networks. Because in the celebrity and influencer world of healthy eating and weight loss, macronutrients have developed Jekyll and Hyde personalities. Theyre so complicated!

      But in reality, theyre not.

      This article separates what matters from what doesnt. It explains what you need to know about all four macronutrients. And how to use that knowledge to eat a healthy diet, letting you confidently make healthy food choices without sweating over the nutrients.

      TLDR

      When it comes to healthy eating, knowledge is power, control and ultimately success. Still, if you just want the Cliff notes version, I get that. Drop down to the takeaway summary at the end. It covers the what without the why.

      Recommended Reading: Special K Protein Cereal Healthy

      Is It Better To Count Calories Or Carbs

      For weight loss, the number of calories you take in must be lesser than the number of calories you burn in a day. When it comes to carbs, you need to count the number of net carbs, which is obtained by subtracting fibre from total carbs per serving. Now to say which one of these is better, we would say neither.

      Daily Diet Composition Charts For Carbs Protein And Fat

      How much protein, carbohydrates, and fats do you need for a healthy meal plan? These charts can show you what your goal should be in calories and in grams for each macronutrient. You can read nutrition labels or use a diet-tracking app to add them up each day.

      First, determine what your daily calorie goal should be. You can use a daily caloric needs calculator to find how many calories your body burns each day. If you want to lose weight, you should aim for a number that is 500 fewer calories per day than your daily caloric needs.

      Carbohydrate and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram.

      Don’t Miss: Shakeology Lawsuit

      Does Not Take Health Conditions Into Account

      IIFYM may not be appropriate for everyone, especially people with health conditions that require special diets.

      For example, people with diabetes need to monitor their carbohydrate intake, and those with kidney disease must watch their sodium, phosphorus and protein consumption.

      It may be possible to modify an IIFYM diet to work with these special considerations, but more detailed guidance from a dietitian or other nutrition professional is recommended.

      Do Skinny Guys Need More Carbs

      What Percentage Of Protein Carbs And Fat Should I Eat To ...

      What about so-called ectomorphs and hardgainers? Should we use traditional bulking macros, or should we adjust them because of our naturally skinny body types?

      We dont need more carbs, but as we showed in the previous section, thinner people do tend to gain more muscle and less fat when bulking on higher-carb diets . And there are a few other reasons why carbs tend to be especially helpful for us:

      • Carbs arent as filling as protein, making it easier to eat more calories . This is a problem we often see in low-carb bulking studies. The low-carb group often fails to gain muscle because their appetite is suppressed, preventing them from getting into a calorie surplus.
      • Thinner people tend to have a higher carbohydrate tolerance . What this means is that because we arent overweight, were able to clear glucose out of our blood without any issues.
      • Lifting weights improves our ability to handle high-carbohydrate diets . When were working out, were burning through the glycogen in our muscles. Then, when we eat carbs, we funnel those carbs back into our muscles.
      • Building muscle further improves our carb tolerance . The bigger our muscles are, the more weight we can lift, and the more fuel we burn through in our workouts. Plus, bigger muscles can store more glycogen. That means that the more muscle we add to our frames, the more carbs we can benefit from.

      Don’t Miss: Shakeology Vs Protein Shake

      Protein: How Much And The Best Sources

      So we all know that protein rocks. It builds and maintains your muscle, while also makes you feel full after a meal.

      Your personal needs depend on a vast range of variables. But if you regularly exercise or aim to lose fat without losing muscle you should aim for at least 1.5 gram of protein per fat-free body weight. Lemon, P.

      But are all protein sources good? Well start off by looking at the most common protein sources reported from clients who were struggling to lose weight. Warning: if you are vegan, the following images may contain graphic content.

      The foods to the left are high in protein, but they are packed with a ton of additional fat and hence bring up their calorie counts quite a bit. You want to swap these animal protein sources for its leaner counterparts. Key habit: Develop a habit of looking at the nutrition labels. If it the protein source has less than 5 grams of fat per 100 grams is considered to be lean. You might notice that some quality protein sources like salmon and whole eggs are actually not lean per this rule. Does that mean they are bad. No, but they can still bump up your overall calorie intake without you being aware of it.

      If you are vegan, or just want to cut back on meat to you know save the planet, I will cover that in a later article. Here are an overview of the best sources to protein.

      What Are The 5 Foods That Burn Belly Fat

      Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others. Research indicates that people who followed a low-carb diet had a smaller waist circumference in five years than those who didnt.

      Recommended Reading: Protein Shakes Like Shakeology

      What Can I Eat To Get 150 Grams Of Protein A Day

      Here is a list of 20 delicious foods that are high in protein. Eggs. Whole eggs are among the healthiest and most nutritious foods available. Almonds. Almonds are a popular type of tree nut. Chicken breast. Chicken breast is one of the most popular protein-rich foods. Oats. Cottage cheese. Greek yogurt. Milk. Broccoli.

      Calculate Your Ideal Macros

      Should I eat carbs, protein, or fat? A balanced meal.

      The above ratios are great standards to use. However, if you want to find out what the ideal ratio of macros is for your exact body and individual needs, it is best to use a free macro calculator. When you count macronutrients, although it is similar to counting calories, you specifically consider where the calories come from. By using a macro calculator, an advanced algorithm is used that computes your specific calorie and macro ratio based on things like your personal information, your lifestyle habits, and any specific diet you are on.

      Read Also: Vega One Compared To Shakeology

      No Emphasis On Micronutrients

      With so much focus on macronutrients, the importance of micronutrients like vitamins and minerals is somewhat ignored.

      While IIFYM does encourage a whole-foods diet, no tracking is actually done to ensure people are getting enough vitamins and minerals.

      Research shows that many fad diets do not provide enough vitamins and minerals, so its likely that at least some people on the IIFYM diet are also coming up short .

      It may be a good idea to analyze your IIFYM diet to make sure youre getting enough micronutrients. You may also want to consider adding a multivitamin-mineral supplement if needed.

      How Much Carbs Fat And Protein Should I Eat

      carbproteinsfatsCarbohydratesproteinfatHow many carbsshouldeat

      Carbohydrates

      . People also ask, what is the recommended daily intake of protein fat and carbohydrates?

      Adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat, and 10 to 35 percent from protein. Acceptable ranges for children are similar to those for adults, except that infants and younger children need a slightly higher proportion of fat .

      Also Know, what percent of my diet should be protein? In a healthy diet, about 12 to 20 percent of your total daily calories should come from protein.

      Keeping this in consideration, how many carbs should I eat a day to lose weight?

      The dietary guidelines recommend that carbs provide 45 to 65 percent of your daily calorie intake. So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day. But if you need to lose weight, you will get much faster results eating around 50 to 150 grams of carbs.

      How much fat should I eat per day on a 1200 calorie diet?

      You could increase your fat grams to 27 40 grams of fat per day within your 1200 calorie eating plan, but you would have to decrease either the protein or carbohydrate grams so as not to go over the 1200 calorie limit you have set. Ideally, a diet should be 25 30% fat, 10 15% protein and 55 60% carbohydrates.

      You May Like: Can I Buy Premier Protein Shakes With Food Stamps

      Use The Best Macro Calculator

      Deciding to use a macro calculator for weight loss requires even more commitment and attention to detail then counting calories, warn the experts at the International Sports Science Association, because every single thing you put into your mouth must be weighed, measured and the macros counted and recorded. The upside is that you can eat any type of food you like as long as you have hit your mark on the ratio of macros at the end of the day, ISSA says.

      Once you know how many calories per day you require to reach your goal, you can figure out which ratio should work for you. There are several ratio combinations of carbs/fat/protein to try, advises ISSA. If you are trying to build muscle, shoot for a ratio of 30-40/15-25/25-35. To burn fat and lose weight, aim for 10-30/30-40/40-50. To maintain your muscle or weight loss, try a ratio of 30-50/25-35

      Each gram of every macro contains a set number of calories. Carbohydrates have 4 calories per gram. Protein also has 4 calories per gram, while fats contain 9 calories. Counting macros is one of the few weight loss programs that allow alcohol, which contains 7 calories per gram, ISSA states. Because each macro has a different effect on your body, tailoring the ratio, as well as the calorie count, gives you a weight loss program that is specific to you and your needs, which can ensure success at reaching and maintaining your goals.

      Popular Articles

      Related Articles