lørdag 7. april 2012

Macro nutrient ratios for different goals

These are some guidelines I like for macro nutrient ratios, for different goals.
As you can see the only difference is in the amount of carbs.

Weight loss
Protein: 3g per kg bodyweight
Carbs: 2g per kg bodyweight
Fat: 1g per kg bodyweight

Calories: 29 x bodyweight in kg.


Maintanance

Protein: 3g per kg bodyweight
Carbs: 3g per kg bodyweight
Fat: 1g per kg bodyweight

Calories: 33 x bodyweight in kg.


Weight gain
Protein: 3g per kg bodyweight
Carbs: 4g per kg bodyweight
Fat: 1g per kg bodyweight

Calories: 37 x bodyweight in kg.