(Fats contain 9 calories per gram)Ĭarbohydrates: The remaining calories after protein/fat is calculated. (Protein contains 4 calories per gram)įats: 25% of total calories.
This is the breakdown that the macronutrient structure is based on… Once your body weight stalls, add or subtract 100-150 calories from your current intake (add if you’re trying to gain muscle and subtract if you’re trying to lose fat) and then re-calculate your macros using the calculator or just doing so manually.
So, employ the calorie/macronutrient guidelines given above and then adjust accordingly if you’re gaining or losing body weight at too slow or too quick a rate based on your goal.Īlso keep in mind that as you gain more muscle or lose more fat, your calories need to be continually adjusted in order to produce further results. (Note that it’s normal to lose a larger amount in the first 2-3 weeks as your body’s overall water weight decreases and your total food volume drops) #2 – If your goal is to lose fat, aim for a total body weight loss of between 1-2 pounds per week. If you’re consistently losing much more than this, then you’re probably losing an excessive amount of muscle as well. #1 – If your goal is to gain muscle, aim for a total body weight gain of 0.5-1 pounds per week. If you’re gaining any more than this, you’re likely putting on an excessive amount of body fat. These are the basic targets that you should be shooting for… Keep in mind that no macronutrient calculator is perfect, and these number should simply be treated as a starting point and may need to be adjusted. Thanks! Just hit the submit button below for your macronutrient breakdown… When selecting your activity level below, take into account both your exercise schedule as well as your lifestyle outside of the gym… Sedentary
BODYBUILDING CALORIE TRACKER HOW TO
It only takes a minute or two to complete and will make planning out your complete bodybuilding diet a much easier task.Īfter you’ve received your daily nutrition breakdown, make sure to continue reading further for more important information about how to structure your diet in the most effective way possible, as well as how to adjust your calorie intake over time.įree Bodybuilding Macronutrient Calculator My Primary Goal:īulking: I want to build overall muscle size and strength while minimizing gains in body fat.Ĭutting: I want to lean down and lose body fat while maintaining lean muscle and strength. Third, the calculator will translate your calorie intake into an optimal amount of daily protein, carbohydrates and fats to help you meet your goal as effectively as possible. Second, it will add or subtract the appropriate number of calories from your maintenance level to create either a calorie surplus for muscle growth or a calorie deficit for fat loss. The way this macronutrient calculator works is simple…įirst, the calculator will estimate your daily calorie maintenance level, which is the number of calories you require to maintain your current weight.
Proper training in the gym is obviously important, but you’re simply not going to make any significant progress unless you have a well-structured nutrition plan to go along with it.
BODYBUILDING CALORIE TRACKER FREE
This free bodybuilding macronutrient calculator will show you exactly how many daily calories you require along with the exact grams of protein, carbs and fats you should consume to meet your individual muscle building or fat burning needs. FREE BODYBUILDING MACRONUTRIENT CALCULATOR
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