Let's see what we have so far. Our 25 year old 180 pound man has a daily calorie balance of around 2600 calories to maintain his weight. Keep in mind that he trains intensively three to four times per week. So if you train more or less than this value will differ. off those 2600 calories. 145 grams will be from protein.

And since one gram of protein has four calories, that translates to around 600 calories from protein. Now comes fed 20% of 2600 is 520 calories, or roughly 60 grams of fat. As for carbs, we determined that he should consume 270 grams, which is around 1000 calories. Note that I rounded these numbers so you might get different values. When you subtract these numbers from 2600, you will notice that you still have around 500 calories left. Now how do you feel those remaining calories, do eat more protein fat or carbs.

I talked about this before, but let's quickly recap everything so you really understand it. What you have to keep in mind is that we calculated minimal needs to ensure muscle growth and or muscle maintenance during fat loss. How you fill your remaining calories is up to you. I personally don't recommend protein because once you go over one gram per day, you won't notice any extra muscle growth. quality meat. Expert chicken can, however, be very expensive, so why waste the money?

Instead go for either additional carbs or fat, which one suits you better will depend mostly on your stomach. If you're a healthy adult that needs an active lifestyle, and your body has no problems digesting carbs, then there's really no limit to your daily carbs as long as they come from quality sources, such as brown rice, sweet potatoes or canola. The extra carbs will also give you additional energy which is great for your workouts. If however you're overweight and not very active or your body simply can't handle high amounts of carbs and fat will be your better option here because it's more easily digested by our bodies. Make sure though that here too you get your extra fat from quality sources such as olive oil, avocado and nuts, and not bad and saturated fats, like fast food or too much meat.