Getting in shape is one of the most common goals people have, but it can also be one of the most challenging. Whether you're trying to build muscle, lose fat, or simply maintain your weight, nutrition is the most crucial factor in achieving your desired physique. In this guide, we'll cover everything you need to know about nutrition and how to create a diet that supports your goals.
Have you ever heard of the phrase "calories in vs. calories out"?
It's the basic idea that the number of calories you eat versus the number of calories you burn determines whether you lose, gain, or maintain your weight. If you're eating more calories than your body needs, you'll gain weight. If you're eating fewer calories than you need, you'll lose weight. And if you're eating just the right amount, you'll stay the same.
It sounds easy enough, but actually doing it can be tough, which is why so many people struggle to lose weight or gain muscle.
The key to understanding calories is knowing about macronutrients, or "macros" for short. There are three types of macros: fat, protein, and carbs. Every calorie in your food comes from one of these three macros. Fat has the most calories per gram (9), while carbs and protein both have 4 calories per gram.
So when you see the calorie count on a food label, that number comes from the carbs, fat, or protein in the food. When it comes to figuring out how many calories you need, there's no one-size-fits-all answer. Even if two people have the same stats like height, weight, and body fat percentage, they could still need different amounts of calories - sometimes hundreds or even a thousand calories apart. That's because there are so many factors that go into calculating your caloric intake, like your age, gender, genetics, and how active you are. For instance, someone who's on their feet all day is going to need more fuel than someone who sits at a desk. So, don't just copy someone else's meal plan just because they seem like they have similar stats to you.
Let's get one thing straight: there's no perfect starting point when it comes to figuring out your macros. But, there are definitely some wrong ways to start. So, if you want to make a good go of it, here are some guidelines to follow.
First off, you need to know how many calories you need to maintain your current weight. If you don't know that, there's no way you can figure out how many calories to eat to lose or gain weight. To get that magic number, we're going to use the Harris Benedict formula. It's one of the most accurate ways to predict maintenance calories.
We'll start by calculating your Basal Metabolic Rate (BMR).
Your BMR is how many calories your body would burn if you were a couch potato all day. But since you're (hopefully) not, we'll take your BMR and multiply it by an "activity multiplier" based on how active you are in your daily life.
Here are the formulas:
BMR for Men: 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)
BMR for Women: 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
Activity Multiplier:
1. Sedentary (little to no exercise): 1.20
2. Lightly Active (light exercise/sports 1-3 days/week): 1.37
3. Moderately Active (moderate exercise/sports 3-5 days/week): 1.55
4. Very Active (hard exercise/sports 6-7 days/week): 1.72
5. Extremely Active (very hard exercise/sports AND physical job): 1.90
Now that we know how many calories we need, let's break it down even further and figure out our macros.
Before we dive in, I want you to identify in which category you are in:
Hobby Fitness Enthusiast:
Protein: 1.2-1.5 grams per kilogram of body weight
Fat: 0.5-1 gram per kilogram of body weight
Carbohydrates: 3–5 grams per kilogram of body weight
Moderate Fitness Enthusiast:
Protein: 1.4-1.7 grams per kilogram of body weight
Fat: 0.8-1.2 grams per kilogram of body weight
Carbohydrates: 4–6 grams per kilogram of body weight
Advanced Athlete:
Protein: 2.2- 3+ grams per kilogram of body weight
Fat: 1.2-1.5 grams per kilogram of body weight
Carbohydrates: 5–8 grams per kilogram of body weight
I will explain what I am doing when I want to make sure I stay in shape - build and sustain muscle mass.
I always start with protein.
I aim to eat between 1.8 and 2.2 grams of protein per kilogram of body weight.
Now:
- If you're on the leaner side, go for the higher end of that range, and if you're carrying more body fat, aim for the lower end.
- If you're in a calorie deficit, try to get at least 2.2 grams of protein per kilogram of body weight.
- If you're in a calorie surplus, you can get away with less protein.
- If you're really overweight, you can even go as low as 1.6 grams per kilogram of body weight.
The goal is to get enough protein to build muscle, but don't overdo it, or you'll miss out on other important nutrients.
Next, let's talk fat.
Your fat intake should be between 20% and 30% of your total calories. There's a minimum amount of fat you should eat, but beyond that, it's up to you to decide whether you want to fill the rest of your calories with fat or carbs. Some people feel better with more carbs, while others do better with more fat. It's all about personal preference and experimenting to see what works for you.
Last, but not least, we have carbs.
The amount of carbs you eat will depend on how much protein and fat you've already chosen.
Here's an example to help you figure it out:
Let's say you're an 30-year-old guy who's 175 cm tall and weighs 73 kg. You're moderately active, so let's calculate your maintenance calories using the Harris Benedict formula.
First, we need to find your BMR:
Gender: Male
Age: 30
Height: 175 cm
Weight: 73 kg
Activity Level: Moderate
Once you know your BMR, you can use the activity multiplier to calculate your maintenance calories. From there, you can figure out how much protein, fat, and carbs you need to reach your goals.
Remember, you only need to calculate your macros once. You don't need to recalculate everything every time you gain or lose weight.
BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age)
BMR = 66.5 + (13.75 x 73) + (5.003 x 175) - (6.755 x 30)
BMR = 66.5 + 1003.75 + 875.525 - 202.65
BMR = 1743.125
Next, we multiply the BMR by an activity multiplier to determine our maintenance calories. Assuming a moderate activity level with an activity multiplier of 1.55, we get:
Maintenance calories = BMR x activity multiplier
Maintenance calories = 1743.125 x 1.55
Maintenance calories = 2701.84
This gives us a starting point for our macros. Let's aim for 2 grams of protein per kilogram of body weight, which means we need 146 grams of protein (73 kg x 2 g/kg).
Next, we'll calculate the fat intake. Let's aim for 25% of our total calories to come from fat. To calculate the total fat intake in grams, we need to divide the total calories from fat by 9 (since there are 9 calories per gram of fat).
Total calories from fat = 2701.84 x 0.25 = 675.46
Total fat intake in grams = 675.46 / 9 = 75.05
Finally, we calculate our carbohydrate intake by filling in the remaining calories after protein and fat are accounted for. 1 gram of carbs has 4 calories.
Total protein calories = 146 g x 4 calories/g = 584 calories
Total fat calories = 75.05 g x 9 calories/g = 675.45 calories
Total calories from protein and fat = 584 + 675.45 = 1259.45
Total carbohydrate calories = 2701.84 - 1259.45 = 1442.39
Total carbohydrate intake in grams = 1442.39 / 4 calories/g = 360.59 g
So, our starting point for macros would be 146 g of protein, 75 g of fat, and 360 g of carbohydrates, with a total of 2700.93 calories. Again, keep in mind that these numbers are just a starting point and may need to be adjusted based on individual needs and goals.
When it comes to putting together your meals, aim for as many healthy food choices as possible. I recommend eating between 3 to 6 meals a day that are both enjoyable and nutritious. Try to incorporate at least two servings of fruits and vegetables into your diet each day, and make sure most of your calories come from whole, healthy foods.
Here are some examples of foods that you can consider, although this list is certainly not exhaustive:
Carbohydrates: Bread, rice, oats, pasta, vegetables, fruits, potatoes, cereal, quinoa
Protein: Chicken, eggs, fish, cottage cheese, milk, Greek yogurt, turkey, beef, whey protein
Fat: Avocado, nut butters, egg yolks, nuts, oils, flaxseed
Remember, there are plenty of other healthy food options out there, so feel free to mix it up and find what works best for you and your goals.
Tracking
To track your meals and make sure you're hitting your macro goals, I recommend using the app MyFitnessPal or Yazio. Those apps can be downloaded on your phone and contain a large food database, making it easy to track your macros and swap out different foods as needed.
While MyFitnessPal provides its own macro recommendations, I recommend ignoring these and using the app solely to track your food intake based on the macros you have calculated for yourself. Remember, the goal is to hit your individual macro targets, not to rely solely on the app's recommendations.
Timing
When it comes to meal timing and frequency, it's important to remember that hitting your overall macros and calorie goals for the day is what matters most. The timing and frequency of your meals is largely a matter of personal preference.
That being said, it can be beneficial to consume carbohydrates and protein before and after your workout. This helps provide your muscles with the nutrients they need to recover and grow. Aim to eat your pre-workout meal about an hour before your workout and your post-workout meal within an hour after your workout.
Aside from these two meals, feel free to eat in a way that works best for you. Some people prefer smaller, more frequent meals throughout the day, while others prefer larger, less frequent meals. The key is to find a meal timing and frequency that works for your schedule, preferences, and fitness goals.
Fiber:
Aim to consume 10-12 grams of fiber for every 1,000 calories you eat. This will help keep your digestive system healthy and prevent constipation.
Sodium:
If you are following a mostly whole food, nutrient-rich diet with limited processed foods, you don't need to be overly concerned with sodium intake. However, as a general guideline, aim for 2,000-3,000 mg per day. If you are consuming significantly more than this, re-evaluate your food choices. If you are consuming significantly less, consider adding some sodium to your diet since it is an essential mineral.
Flexible Dieting:
Flexible dieting, also known as "if it fits your macros" or IIFYM, means that you can hit your macro goals with any foods of your choice, as long as you still get enough fiber and micronutrients. However, this doesn't mean that you should eat only junk food. Aim to eat around 85% or more of nutrient-rich whole foods, such as those listed in the chart on the previous page, and allow the remaining 15% to come from less typical foods. This approach allows you to eat like a normal person without sacrificing your fitness goals.
Fine-Tuning Your Maintenance Calories:
The number of calories you initially start with won't be completely accurate.
Once you have composed a diet with your target macros, start following it and track your body weight first thing in the morning at least three times per week. If you notice weight loss, add some carbs and/or fat to maintain. If you notice weight gain, eat a bit less carbs and/or fat to maintain. If you are maintaining your weight, congratulations! If not, adjust your carb and/or fat intake each week until you find the right balance to maintain your weight. Aim to keep protein intake relatively constant and adjust fat and carbs as needed.
Finding your maintenance calories can take time and may require adjustments over a period of several weeks or even months. Once you have reached a point where your weight remains constant for two weeks, you have found your maintenance calories. This is a crucial step in achieving your fitness goals as it makes it much easier to effectively gain muscle and lose fat. By maintaining your calorie intake at this level, you can focus on adjusting your macros and fine-tuning your diet to support your fitness goals.
Deciding whether to bulk or cut can be a difficult decision
But there are general guidelines that can help. If you are very overweight, it's recommended to start with a cut, regardless of how much muscle you have. On the other hand, if you are very skinny, you should focus on bulking to gain weight. For those who fall in between, either option can be an option, but it ultimately comes down to personal preference and comfort level. If you already feel uncomfortable with your body fat level, even with little muscle, cutting may be the better option. This can help you shed excess fat before slowly bulking up.
It's important to be honest with yourself about how you feel at different body fat levels and make a decision that works for you. Remember, you can always change your mind later if needed.
Gain Muscle & Loose Fat Simultaneously
It's important to note that gaining muscle and losing fat simultaneously is still a difficult task and may not be optimal for everyone. While beginners and those returning to training after a long break may see some progress in both areas, it's important to prioritize one goal over the other to see significant results. Additionally, trying to do both at once can be mentally and physically taxing and may lead to burnout. Therefore, it's still recommended to focus on either bulking or cutting at a time and adjust your goals as needed based on progress and personal preference.
If Your Goal is To Gain Muscle
Remember, gaining weight faster does not mean you are gaining more muscle. It usually
means you’re gaining a bunch of unnecessary fat that you’ll need to lose later on.
For that reason, I recommend trying to gain roughly 0.9-1.4 kg per month which is 0.2-0.3 kg per week. To do that, you need to eat in a caloric surplus of roughly 300 calories per day. So, add 300 calories to the maintenance number of calories that you have figured out from mostly carbs, fat, or a combination of both, and continue tracking your weight. If you see that you are gaining at a pace faster than 0.9-1.4 kg per month, reduce calories a bit. If you see you are gaining at a slower pace, you can increase them a bit.
As far as how long to bulk for, I suggest a minimum of 5-6 months. Gaining muscle is a
slow process. It takes time. The most efficient way to put on size is to spend an extended period of time in a caloric surplus. If you cut too often, you will essentially be taking 2 steps forward and 1 step back which will lead to slower muscular gains over time.
If you're aiming to lose fat
You can typically do so faster than gaining muscle. A recommended weight loss pace is between 0.5 to 1 kg per week, which means eating in a caloric deficit of between 500 to 1,000 calories per day. You can subtract 500 calories from your maintenance amount of calories that you figured out earlier by reducing your carb and/or fat intake. You should continue to track your weight to ensure that you're losing weight at a healthy pace. If you're losing weight faster than recommended, you can eat a bit more, and if you're losing weight at a slower pace, you can eat a bit less. As for the duration of your cut, it will depend on your starting point, your target goal, and any challenges you might face along the way. It's important to give yourself enough time to achieve your goals, so it's recommended to allow for some extra time to adjust to any hiccups that may occur along the way.
When transitioning from bulking to cutting
You don't need to recalculate your maintenance calories.
Instead, adjust from where your current macronutrients are at the end of your bulk. It is recommended to reduce calories by about 136-227 grams (300-500 calories) from a combination of carbs and fat for the first week.
If you lose weight at a pace of 0.45-0.9 kg per week, keep your macronutrients where they are until your progress stalls. If your fat loss progress is slow, reduce calories by another 91-136 grams (200-300 calories) until it picks up.
When transitioning from cutting to bulking
It's better to increase your calorie intake conservatively. Start by adding roughly 150-250 calories from a combination of carbs and fat and observe how it goes for a week. If you don't gain any weight, you can continue increasing your calorie intake gradually over the following weeks. It's essential to be patient and conservative and avoid gaining weight too quickly, which may lead to gaining unnecessary fat.
Remember, your workout routine doesn't need to change whether you're bulking or cutting.
Stick to the routine that you used to build muscle while bulking to maintain muscle while cutting. The main adjustments should be made to your diet and possibly cardio. However, you may be able to handle more volume while bulking due to the extra calories, and you may fatigue more easily while cutting. If that's the case, consider adding or reducing exercises and/or sets to your routine, but the overall structure of your routine doesn't need to change.
Cardio Cardiovascular exercise has two main benefits: promoting overall health and burning calories. While it is possible to lose weight without cardio, incorporating some form of cardio into your routine is recommended for overall health. My preferred method of cardio is moderate intensity, but low intensity or high intensity can also be effective, or a combination of all three.
When trying to gain weight, I suggest doing cardio at least twice per week and burning around 200 calories each session. When cutting, the amount of cardio you do really depends on your personal preference. Doing a little cardio will require you to eat less to create a caloric deficit, while doing more cardio will allow you to consume a slightly higher number of calories.
It is best to do cardio after your workout or on a day off. Avoid doing cardio before your workout, unless it's just a light warm-up or separated from your workout by a few hours. While fasted cardio can work with your schedule, there is no added benefit over doing cardio after a meal.
Plateau. We all reach it at some point.
If you find yourself stalling in your progress, it's important to reassess your approach. One possibility is that you have reached a plateau in your weight loss or muscle gain because your body has adapted to your current routine. This means that you may need to change up your workout routine or adjust your diet to keep making progress.
If you have stalled in weight loss, it may be time to reduce your caloric intake further or increase your physical activity level. If you have stalled in muscle gain, you may need to increase the intensity or volume of your workouts or adjust your macronutrient ratios to support muscle growth.
It's also important to remember that progress is not always linear, and there may be periods of time where you do not see any changes in your weight or body composition. This is normal and does not mean that you have failed.
Lastly, be patient with yourself and trust the process. It takes time and consistent effort to see results, and everyone's journey is unique. Stay focused on your goals, and don't be afraid to seek help or support if needed.
Tracking Macros When Eating Out
When it comes to tracking macros, going out to eat can be a source of stress for many people. However, it's important to remember that the whole point of flexible dieting is to work your diet around your life, not the other way around.
While some restaurants provide nutrition information, many do not. In those cases, there are a few tips you can follow to make estimating your macros a bit easier.
First, take a look at the menu beforehand and decide what you're going to order so you can plan the rest of your day around it.
Second, try to estimate portion sizes by looking at pictures of your dish online on the restaurant's website. If there are no pictures available, try searching for the location on Instagram as there may be tagged photos of the food. If all else fails, do your best to guess.
Third, remember to account for error. You won't know exactly what was used to make your dish or the exact portion size unless you bring a food scale (which is not recommended).
As a general rule, it's better to underestimate protein and overestimate both carbs and fat.
In conclusion:
✓ Your diet is the most crucial factor in achieving your desired physique.
✓ The number of calories you consume determines whether you gain or lose weight.
✓ Your caloric intake consists of carbohydrates, fats, and proteins.
✓ Determine your maintenance calories before attempting to gain or lose weight.
✓ Use the Harris Benedict formula to find your maintenance calories.
✓ Consume between 1.2 - 1.7 grams of protein per kg of body weight.
✓ Fats should make up 20-30% of your caloric intake.
✓ Carbohydrates should make up the remaining balance of your calories.
✓ To gain muscle, aim for 1-2 kg of weight gain per month.
✓ To lose fat, aim for 0,5 - 1 kg of weight loss per week.
✓ Flexible dieting allows for some non-typical foods as long as you still meet your macro goals.
✓ If you prefer not to track your food intake precisely, focus on protein and adjust your carb and/or fat intake accordingly based on your goals.
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