bigger leaner stronger calorie calculator

The macronutrient split suggested for a Ketogenic Diet is 5% carbohydrates, 10-15% protein, and the remaining percentage is fat.įor a person who consumes 2,300 calories, he or she would eat only 29 grams of carbohydrates, 58-86 grams of protein, and 204-217 grams of fat.Ĭonsuming healthy sources of fat is imperative. Ketosis is a state in which ketones are produced in the liver, and it starts to use fat as the body's primary fuel source due to the absence of glucose. In summary, the Ketogenic Diet requires individuals to consume a low amount of carbohydrates, a low to moderate amount of protein, and a high amount of fat.Īfter a few days to a week, the body enters ketosis.

In most cases, people implement a Ketogenic diet for fat loss. When you train hard, you will create micro-tears in the muscle, which will signal the body to repair it to be bigger and stronger. Carbs will provide you with enough energy to get through hard workouts. To build muscle, it’s essential that you consume a high amount of carbohydrates. The minimum intake of fiber is the same as the requirements for a balanced diet. Research states that consuming 200-500 calories above maintenance is sufficient enough to ensure muscle gain and to minimize fat gain.Ĭonsuming any higher than 500 calories would increase the risk of the excess calories being converted to fat.Ī common macronutrient ratio for muscle gain is 55% carbohydrates, 25% protein and 20% fat. To build muscle, you need to consume enough calories to keep your body in an anabolic state. It’s also more satiating than both carbs and fat.Īdditionally, fat is kept to a minimum to maximize fat loss but is enough to ensure proper brain function and to maintain stable hormone levels. Protein intake is high during a weight loss diet to preserve as much muscle as possible. The minimum fiber intake does not change, in fact, it goes up by a few grams due to the higher protein intake from this macronutrient split. Next, your macronutrient split should be as follows 50% carbohydrates, 30% protein and 20% fat.

You may be surprised to find out that a proper diet alone will yield excellent weight loss results.įirst things first, your total daily caloric intake should be at a caloric deficit, which means your burning more calories than you're consuming. There are hundreds of training programs and pieces of exercise equipment designed to help accelerate weight loss. It goes without saying that weight loss and fat loss is arguably the most common goal when it comes to fitness. The carbohydrates this macronutrient ratio provides will give you lasting energy to get you through the day while a moderate protein intake will help keep you satiated and will help the body recover from exercise and other rigorous activities. The minimum fiber intake for women is 25 grams daily, and for men, it’s 38 grams daily. As stated earlier, a person must eat his or her allotted calories for maintenance, to keep their weight the same.Īccording to experts, a balanced macronutrient split that the average person may benefit from is 45% carbohydrates, 25% protein and 30% fat.Īdditionally, a balanced diet is not complete without consuming a sufficient amount of fiber from whole food sources. Quite often, individuals who aim to consume a balanced diet are looking to maintain their current weight and to prioritize a healthy lifestyle.

Bigger leaner stronger calorie calculator