Maintaining Diet (Part 2)
Part 2 of Maintaining Diet
Importance of 'Macro nutrient' calculation for best result diet
Macro nutrients are carbohydrates, proteins and fat in the diet. There is also a fourth macro nutrient which is an alcohol however it is pretty much useless in the structure of our body and similar to pure sugar it can be added to carbohydrates but it is inadvisable to have it in any diet. The key to macro diet is to know our need of calories in daily intake. Here is how we count macro nutrient:
Proteins: 1g = 4 calories
Carbohydrates: 1g = 4 calories
Fat: 1g = 9 calories
Everyone has different needs of nutrient intake depending whether we want to maintain, loss or gain weight.
Proteins are the primary source of human body, we need to know how much proteins to intake in total. Proteins just after the energy intake which are calories are most important component in maintaining, losing or gaining weight.
The most traditional and universal scheme of protein intake is 2 grams per kg. The protein intake for people who exercise 5-6 days a week can be up to 4g per kg.However most people stick to 2g to keep it safe and increase or decrease it with the time looking on how the body changes. Body builders who workout on daily basis consume 4 g of proteins per 1kg. We need to figure out what kind of diet we are on with the amount of proteins we will consume. Depending on the aim of the diet whether it is to gain, lose or just maintain healthy diet.
Following example from part 1 of Maintaining Diet we will use a man who weights 100 kg.
If will exercise for 5-6 days a week that means he will need intake of proteins to build muscles.
2 g of proteins x 100kg = 200g of proteins for his total weight.
200g of proteins is 800 calories
200g x 4 = 800 calories as 1 g of proteins equals to 4 calories.
We will consume around 30% of proteins in most of diets. Following above formula we can figure out how much proteins we will need.
That is why we need to know how to calculate our daily need of calories as it is fundamental when calculating macro nutrients.
Fat is important in many functions of our bodies including metabolism, brain functions and hormone production ( including anabolic hormones). We are taught that fat makes u 'fat' however fats are great in building body mass as we do not need to intake it a lot but it will provide lots of energy. To fulfill our basic fat intake needs 1g per 1 kg of our body weight. Of course we are not talking about consuming fats from fast foods but we should eat fats from plants and meats.
The example of simple calculation is:
A men who weights 100kg and he needs to consume around 1g of fat per 1kg.
1g x 100 = 100g
100g of fats equals to 900 calories
This would be around 30 % of the total diet.
Now when we calculated fats and proteins, the carbs are just a formality. Lets talk about what carbohydrates does to our bodies. The carbs are to create power for the body to exercise. To calculate carbs in the fastest way is to take out the calories from proteins and fats from the total daily calories intake.
We can use the example:
Men who weights 100kg after calculation of their total need of calories to maintain diet is around 2800 after deducting 500 as he want to lose weight look part 1.
Fats = 900 calories
Proteins = 800 calories
2800 - 900 - 800 = 1100 calories from carbohydrates.
1100 calories need to be divided by 4 as 1 gram of carbs = 4 calories
1100/4= 275 g of carbs
Summary: Fats = 900 calories, Proteins = 800 calories, Carbs = 1100 calories
Fats = 100g Proteins = 200g Carbs = 275 g
We can modify carbs to suit our aim of the diet either to deduct or increase depending if we want to lose or gain weight. It is important to look at yourself in the mirror and keep an eye on the changes that happen to our body so we tweak the diet to our changes and needs.
To keep the diet healthy and balanced we need to calculate our calories, proteins, fats and proteins. From that point it is simply looking on the packages of food we eat on daily basis and we will know how much nutritions we intake.
Muscle Mass Brothers can help you with the diet and we can explain all aspects of suiting diet to you and you training.
Everyone needs different amount of calories and macro nutrients. There are different kind of diets with different % of macro nutrients. The example we showed is around 30% fat and proteins, 40 % carbs.