- Work out your BMR.
- Now, adjust this to suit your daily activity level.
- Add on required calorie surplus.
- Now, calculate protein intake.
- Calculate your fat intake.
- Calculate your carbohydrate intake.
How do I figure out my macros for my body type?
- First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.
- Next, determine your ideal ratio.
- Then, multiply your total daily calories by your percentages.
- Finally, divide your calorie amounts by its calorie-per-gram number.
How do I calculate my diet plan for muscle gain?
An common rule is to eat just 100 to 200 calories over your TDEE each day to produce about a half pound of muscle gain per week. That's general advice. Some more precise advice, given by Dr. Eric Trexler of Stronger By Science, is to aim to gain 0.25 to 0.5 percent of your bodyweight each week.8 Dec 2020