Help with gaining weight and understanding macros

bijanrisdana

Hi.
I eat a plant based diet and I could use some help with hitting my macros.
My daily calorie intake should be 2509.
My macros are
40% carbs
30% fats
30% proteins

I’m new to this and I’m trying to gain muscle.
Can anyone help me?
Thank you,
B.

amusedmonkey

Maybe doing 25% protein and 45% carbs would make it easier to hit protein without hurting your progress. Generally, you will want to eat a lot of beans, seitan-based things, and soy-based things. You may also want to consider supplementation. Carbs and fats are easy to hit: just eat plants and nuts. Protein would be the hardest to hit. This thread may give you a few ideas:
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Is this calorie level given to you by MFP to gain? If that's your maintenance, you may want to pick the "gain weight" option and recalculate your calories. If this is already the number of calories you need to gain, just try to hit it consistently in addition to any exercise calories you gain.

kimny72

Which of your macros are you low on? I would just start prelogging your meals and tweak the components a little to get the balance you want.

And macro % are personal preference. You don't need to hit a specific % to gain weight or build muscle. That relies mostly on eating enough calories and on your workout. The general recommendation here is to get at least 0.8g protein per lb of body weight.

PaulChasinDreams

To gain lean body mass (muscle) you need to ensure your getting at least .4 to 1 gram of protein per pound of body weight and work out. Muscles need to be worked out then fed with protein (amino acids) to gain lean mass. Everyone is different so figuring out the amount of protein you particularely need combined with working out is key in dialing in gaining lean muscle mass.