HOW MUCH PROTEIN, FATS & CARBS SHOULD YOU CONSUME? | #shorts #macrosplit #fatloss #musclebuilding

𝐇𝐨𝐰 𝐌𝐮𝐜𝐡 𝐏𝐫𝐨𝐭𝐞𝐢𝐧, 𝐅𝐚𝐭𝐬, 𝐚𝐧𝐝 𝐂𝐚𝐫𝐛𝐬 𝐒𝐡𝐨𝐮𝐥𝐝 𝐘𝐨𝐮 𝐂𝐨𝐧𝐬𝐮𝐦𝐞 𝐏𝐞𝐫 𝐃𝐚𝐲?

First off, remember these calorie values:
– 𝟏 𝐠𝐫𝐚𝐦 𝐨𝐟 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 = 𝟒 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬
– 𝟏 𝐠𝐫𝐚𝐦 𝐨𝐟 𝐅𝐚𝐭 = 𝟗 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬
– 𝟏 𝐠𝐫𝐚𝐦 𝐨𝐟 𝐂𝐚𝐫𝐛𝐬 = 𝟒 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬

Now, let’s calculate your macros with a straightforward 3-step process:

𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐈𝐧𝐭𝐚𝐤𝐞:
– Aim to consume 1.6 to 2.2 grams of protein per kilogram of body weight.
– For example, if you weigh 70 kg your –
Protein intake would be at least: 70*1.6=112 gm
Calories from Protein = 112*4=448 calories

𝐅𝐚𝐭 𝐈𝐧𝐭𝐚𝐤𝐞:
– Ensure a minimum of 0.6 grams of fat per kg of body weight.
– For our 70-kg example:
Fats intake would be at least: 70*0.6=42 gm
Calories from Fats = 42*9=378 calories

𝐂𝐚𝐫𝐛 𝐈𝐧𝐭𝐚𝐤𝐞:
– Once you’ve set your protein and fat intake, the remaining calories can come from carbs.
– Calculate the remaining calories after accounting for protein and fat. So let’s say your target calories is 2000, then for our 70-kg example:
Remaining calories = 2000-448-378=1174
– Divide this by 4 (since 1 gram of carbs equals 4 calories) and you get your carbs intake:
Carbs = 1174/4=294 gms approximately.

Example in a nutshell:
𝐖𝐞𝐢𝐠𝐡𝐭: 70 kg
𝐓𝐨𝐭𝐚𝐥 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐈𝐧𝐭𝐚𝐤𝐞: 2000
𝐏𝐫𝐨𝐭𝐞𝐢𝐧: 112 gm (448 calories)
𝐅𝐚𝐭𝐬: 42 gm (378 calories)
𝐂𝐚𝐫𝐛𝐬: Approximately 294 gm

And there you have it! A simple way to balance your macros.

If you’re unsure about your DAILY CALORIE REQUIREMENT, check out Day 2 of the 9-to-5 Transformation Series for guidance. 🌟
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