Macronutrients

Donnam77

Hey
Im 5"6 and 53 kgs i train about 4 days per week 36 years old ive been doing a split routine and im taking in about 1400 cals per day (i know thats low) i want to really build muscle i was advised to consume 60% protein 30% carbs 10% fats but how do i break them down into grams ?? Im a vegeterian i do eat fish though ... Help please ☺️

Alf Veedersane

A gram of carbs is 4 kcals, same for protein. A gram of fat is 9 kcals.

But if you log your food on MyFitnessPal it will calculate that all for you automatically.

Squat Rack Curler

Those macros suck
Try 120g protein, 50g fat and the rest carbs(120g). Obviously these are just guidelines, dont stress if out by a bit

Mellor

Donnam77 wrote: »

Hey
Im 5"6 and 53 kgs i train about 4 days per week 36 years old ive been doing a split routine and im taking in about 1400 cals per day (i know thats low) i want to really build muscle i was advised to consume 60% protein 30% carbs 10% fats but how do i break them down into grams ?? Im a vegeterian i do eat fish though ... Help please ☺️

I'd agree with the above, those macro breakdowns are terrible. Who advised you to do that.
It works out 210 grams of protein, 105 grams of carbs, 15g fat. Apart from being a bad breakdown generally, that much protein while trying to keep fat that low would be torturous.
Eat more fat, less protein. 40/30/30 or so

You won't build muscle on 1400 cals. Period. Why are you eating so little? Eat more.

You aren't a vegetarian if you eat fish. Do you eat eggs. What about milk?
If meat is completely off the list, i'd recommend lot of eggs, fish and milk, nuts, beans, legumes, etc.

Donnam77

Should i not significantly increase my proteins? Im just tryin to learn how to start im interested in body building n really wanna build muscle ... A friend who regularly trains advised me in those macros .... I do eat eggs n fish i start my morning off with 3 egg white omelette and cottage cheese my lunch usually consists of salad with tuna snack is rice cakes n apples dinner is all types of veggies although mainly green n sweetpotato or cous cous... I know i need to increase my cal intake i guess i thought high protein less carbs n lesser fat i appreciate all if yere knowledge and help... I dont drink milk just a little skim milk in my coffee thats it....:)

Donnam77

Mellor

How did u break down those macros from percentages to grams??

conzy

If you want to eat 40%/40%/20% of your diet in protein / fat / carbs. And you are on a 2000 calories.

2000 * 0.4 = 800 calories of protein
2000 * 0.4 = 800 calories of fat
2000 * 0.2 = 400 calories of carbs

Like Alf said above a gram of carbs and protein have 4 calories and a gram of fat has 9 calories.

So you would eat 800 / 4 = 200g of protein, 800 / 9 = 89g of fat, and 400 / 4 = 100g of carbs.

That would be a typical fairly low carb diet.

Alf Veedersane

conzy wrote: »

If you want to eat 40%/40%/20% of your diet in protein / fat / carbs. And you are on a 2000 calories.

2000 * 0.4 = 800 calories of protein
2000 * 0.4 = 800 calories of fat
2000 * 0.2 = 400 calories of carbs

Like Alf said above a gram of carbs and protein have 4 calories and a gram of fat has 9 calories.

So you would eat 800 / 4 = 200g of protein, 800 / 9 = 89g of fat, and 400 / 4 = 100g of carbs.

That would be a typical fairly low carb diet.

^ Brain gainz.

Donnam77

Thank you guys so so much im only starting off with this n im trying to learn as much as i can any tips in building while keeping the body fat down ??? Im not your typical girl that doesn't like muscles on themselves i love muscle but find it hard to build.. Damaged my rotator cuff so lights weight s right now

Mellor

Donnam77 wrote: »

Mellor

How did u break down those macros from percentages to grams??

I did it the same as above.

Donnam77

Thanks mellor