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Most fitness authorities recommend us to calculate macro-nutrients needs based on Total Body Weight (TBW), others recommend to use our Lean Body Mass Weight (LBM).
If fat loss is the goal, and you aren't losing any weight with the first approach, you are probably eating too many calories. So you can try the second approach for a week or two, and see if that works better for you.
Regardless of the approach you take, to lose fat, the total calories to eat daily have to be less than the calories burned. No matter how we calculate it. And the same concept will apply to muscle gain; We need to consume more calories than we burn.
For muscle gain, it is important to understand, that no matter how hard we work at the gym, if we are not eating enough calories, our muscles are not going to grow.
Each macro causes different responses in the body, and their intake has to be manipulated carefully - if Body Sculpting is the goal. The amount of Macronutrients you need is based on your LBM, your lifestyle and your activity level.
Protein = Anywhere from 0.5 - 1 gram of protein per pound of Lean Body Mass.
Carbohydrates = Typically 1-2 grams per pound of Lean Body Mass
Fats = Total Calories – (calories from protein + calories from carbohydrates).
How many grams should I eat?
HOW MUCH CALORIES DO I NEED DAILY ?
Calculating your caloric needs can help you determine how many grams of protein, carbohydrates, and fat you should consume each day. The following are the most basic forms to calculate Total Daily Calories (TDC).
*In order to get the LBM number, a body fat scale or a caliper is required.