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Out of the 2750 calories, you have 70 grams of fats (0.4g per lb of bodyweight), which is 630 calories.
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(7)Įxample: If you weigh 170 lbs and your TDEE is 2500 calories, you’d need 2750 to bulk up (10% surplus). of bodyweight (Roughly 25-30% of your total daily energy intake). This is why, optimal fat intake forms at about 0.35-0.45 grams per lb. Studies have shown that men who consume diets deprived of fats, have lower testosterone levels and hence, worse recovery, muscle growth and erectile function.
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The reason why fat is the second most important nutrient after protein, is because it plays a KEY role in the endocrine (hormonal) system. Fat MacrosĪlright, we learned that protein is the most important macronutrient when you are looking for optimal recovery and muscle growth. of bodyweight), which is 540-680 calories.Īfter calculating protein, you have roughly 2070 calories remaining and it’s time to calculate the second essential macronutrient – Fat. Out of those 2750 calories, you’d have 135-170 grams of protein (0.8-1g per lb. The more muscle mass you have, the higher on that spectrum you would be.Įxample: If you weigh 170 lbs and your TDEE is 2500, you’d need 2750 calories to bulk up (10% surplus). of body weight (roughly 40% of your total daily energy intake) (3), (4) That is to say, that protein is essential for the body and you must get adequate amounts of it from food to sustain healthy functioning, muscle growth and recovery.ĭuring a bulk, optimal protein intake forms at 0.8-1 gram per lb. The word “Protein”, in and of itself means “first/primary”, derived from the Greek word “Protos”. Now let’s get to it, by first calculating your protein intake. Then, we give the remaining calories to the king of high-intensity performance – Carbohydrates. Step 2: Calculating Macros to Build MuscleĪfter you are done with calculating your TDEE and adding 10% on top of it to create a surplus, it is time to break that number of calories into macronutrients.įirst, we calculate the two essential macronutrients – Protein and fats. Use our TDEE calculator below, which will tell you how much energy you burn each day and how much you need to bulk up. However, as you advance and the law of diminishing returns sets in, you need to pay more and more attention to how you train and eat. Yes, you can, but it won’t be at an optimal rate!īeginner trainees can reap the benefits of the newbie gains phase for the first 12-18 months, without paying much attention to training and nutrition. Well, think of it this way – In order to build new tissue (which has its own energy value), you must provide the body with adequate resources.īuilding muscle without a surplus is kind of like building a house without bricks – You may find random stones around and build a wall, but you won’t have a solid, stable building in the end.Ĭan you build muscle if you’re not in a surplus? (2)Įating in a caloric surplus simply means that you will be consuming a number of calories, greater than your TDEE. That is namely the fact that in order to build muscle at an optimal rate, you MUST eat in a caloric surplus. Now, though calculating your TDEE is important (you’ll do that in a sec), there is one more thing to factor in afterwards. So far, so good – You learned that there isn’t really a unified meal plan that fits everyone, which is the reason why you first need to calculate YOUR daily needs.