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Macros

Trudeau78
Trudeau78 Posts: 1 Member
edited December 2024 in Introduce Yourself
Hello I'm new to this app looking for advice on macros for losing weight and building muscle at the same time any advice would be appreciated

Replies

  • bubkish7312
    bubkish7312 Posts: 6 Member
    Hello,
    first decide how many calories a day you are going to eat. There are different calculators on the internet. If you want to lose weight you should be in a calorie deficit . Then you should calculate your protein first. It could be around 2 - 2,2 grams per kg (if you are 90kg - your protein would be around 180 gr per day).
    Your carbs intake should depend on the level of activities you are doing. If you doing a lot of cardio or your daily activities are burning a lot of calories then you would need more carbs than if you are not moving much.
    Your fats intake could be around 1 gr per kilo.
    And you could calculate the calories from each macros by following this:
    1 gr of protein has 4 calories.
    1 gr of carbs has 4 calories.
    1 gr of fats has 9 calories.

    Have a good day:)



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