WebYou should be in a 10% caloric surplus, with 2-2.5g of protein per kg of bodyweight, 4-7g of carbohydrates per kg of bodyweight and 0.5-2g of fat per kg of bodyweight. As a nutritionist, I have done extensive research on the most optimal caloric and macronutrient intake for people with a goal of adding lean mass or bulking. WebNutritionist Dr. Mike Roussell recommends starting with a macronutrient ratio of 30 percent protein, 30 percent fat and 40 percent carbohydrates, as this should allow for maximum muscle gain...

The Best Macronutrient Ratio for Bodybuilding Healthy Living

WebMar 22, 2024 · The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. To lose weight, find a ratio you can stick with,... WebMar 21, 2011 · Percentages aren't a great way to go about it. You're going to be far better off targeting minimums in protein and fat based on bodyweight, and staying at a certain caloric intake for the day. For example, you might eat 1g/lb protein, .5g/lb fat, and 2800 calories daily. Hitting these three goals will pigeonhole carbs to a set value. See here: skoliose orthese

What Should Your Calories & Macros Be When Bulking? – Fitbod

WebMar 10, 2024 · If your weight stayed within 0.5-1 percent of your body weight or if you lost weight, add 10 percent more calories to each of your macros. If you gained more than 1 percent of your body weight during … WebLikewise, you need to tweak your macronutrient ratios deepening on what results you’re after in terms of exercise performance, such as greater strength or endurance. General Recommendations Here are some general recommendations: Fat loss: 45-50% protein, 10-30% carbs, 30-40% fat Strength: 30% protein, 50% carbs, 20% fat skoliosetherapie nach schroth fortbildung