Calculating macros

How to calculate your caloric intake for weight loss and muscle gain?


There are a lot of factors you need to take into account when it comes to gaining muscle or losing fat. One very important factor is working out, as working out will burn calories and help you built muscle. However, the most important factor is your diet. To gain more muscle or lose more fat, you need to adjust your diet to come as close to your goals as possible. Here we will give you a quick and easy explanation on how to adjust your diet to your needs.


Maintenance

In order to adjust your diet to your needs, first, you got to know what is called your maintenance caloric intake. This is the number of calories you need to consume every day to stay on your current weight. This number can be calculated with our calorie calculator. This will give you the amount of protein, carbohydrates, fats, and total calories you need to consume every day.


Fat loss


Now that you know your maintenance calories, the next step is determining your goal. If your goal is to lose fat, you need to take off around 200-400 calories from your maintenance calories. This will bring you in a caloric deficit and your body will get the extra calories from burning the fat. If you go in a higher deficit, your body will start to burn off the muscle to make up for the large deficit.



Muscle gain

If your goal is to gain muscle, you need to add around 200-400 calories to your maintenance calories. This will bring you in a caloric surplus and your body will use the extra calories to gain muscle (if you also have your workouts on point and you apply progressive overload during the workouts). If you go in a higher surplus, your body will start to gain fat.


If you have any questions about this topic, feel free to let us know and we will try to answer them.








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