More intense exercise can call for anywhere from 6 grams to 12 grams of carbs per kilogram of body weight to meet your daily energy needs. When setting a target for carbohydrates, be aware that moderate exercise requires 5 to 7 grams of carbs per kilogram of body weight per day. To build muscle with minimal fat, set a calorie target that is 10% to 20% above your total daily energy expenditure.Īfter setting your calorie targets, you will need to break these targets down into macros. If you want to lose weight without losing muscle mass, aim for a calorie target that is 10% to 20% below your total daily energy expenditure. Once you know your total daily energy expenditure, factor in your fitness goals. How Do You Create a Meal Plan Based On Macros? Varying your calorie targets and macros in a macro meal plan for weight loss can prevent metabolic adaptation. One of the main reasons why just cutting calories can prove to be an ineffective way to lose weight is that your body adapts to a calorie deficit and burns fewer calories even as you reduce your calorie consumption. Some meal plans incorporate carb cycling, which means that you eat more calories and carbohydrates on active days and fewer calories and carbs on days with less physical activity. Your total daily energy expenditure should cover your basal metabolic rate and the calories you burn through routine activities and exercise. Next, you will need to break this target down into a meal plan based on macros. The first step towards creating a macro meal plan is to calculate your total daily energy expenditure and set a personalized calorie target. Your height, weight, body fat percentage, life stage and nutritional or fitness goals all factor into macronutrient requirements. What Should You Consider When Creating a Meal Plan? Fats are more calorie-dense and contain 9 calories per gram. Carbohydrates and proteins contain 4 calories per gram. In most macro meal plans, carbohydrates account for anywhere from 45% to 65% of total calories, fat accounts for between 25% and 35% of total calories and 10% to 35% of total calories come from protein. Every meal plan based on macros varies based on the activity level, age and physical condition of the individual for whom the plan is intended. Macronutrient levels are often even more important than total calories. One of the main advantages of macro meal planning is that you can eat any food that corresponds to your targets. Recommended macro breakdowns vary based on whether you want to build muscle, cut fat or maintain your current weight and body composition. What Is a Meal Plan Based On Macros?Ī meal plan built around macronutrients includes food that meets your daily calorie target and provides specific ratios of carbohydrates, fats and proteins. ZOZOFIT is here to help you understand what macronutrients are, find out how to determine your unique dietary requirements and get tips for creating a meal plan that meets your nutritional needs. A meal plan based on macros also has the potential to be less restrictive than many other diets. The meals you want to eat don’t seem to fit your targets so you end up throwing away the idea of tracking completely or you resort to eating boring old chicken and broccoli, which, let’s face it, you probably won’t be able to follow through with for more than a week.Whether you want to gain muscle or lose weight, calculating the macronutrients in your diet can help you reach your fitness goals. You find yourself staring at another blank notebook wondering why you can never hit your protein but always seem to go over on your carbs or your fat allowance. ✔ And the list goes on… Let’s be honest - you’ve already got so much to do and the last thing your brain can think about right now is planning out a whole week’s worth of meals in a way that hits your macro targets. ✔ Trying to fit it all in around your work and social schedule ✔ Trying to sleep 7-9 hours every single night If planning your meals is ALWAYS the last task on your to-do list, then this planner was created for you! You’ve already put so much effort into improving your health and getting to your fitness goals… ✔ Exercising multiple days per week
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