MACRONUTRIENTS PROPORTIONS

Once you have calculated how many calories you need per day and how they are made up, you can determine in what proportion you need to consume from each of the three macronutrients: carbohydrates, proteins, and fats for in order to gain muscle, lose fat, or to maintain.  Use the following below as recommended starting points do reach your desired goal:

GOAL: LOSE FAT

• 1.2 Grams of Protein/LB
• 1 Gram of Carbohydrate/LB
• 0.2 grams of Fat/LB

GOAL: GAIN MUSCLE

• 1 Grams of Protein/LB
• 2 Gram of Carbohydrate/LB
• 0.4 grams of Fat/LB

GOAL: MAINTAIN 

• 1 Grams of Protein/LB
• 1.6 Gram of Carbohydrate/LB
• 0.35 grams of Fat/LB

Next week, we will post about the optimal timing of nutrition to optimize your progress!