diet calculator to gain muscle



hey, guys! coming up on today's video, everything you need to knowabout calculating your macros for muscle gains. here's what's coming up for today's show. thanks for joining me here on prozistv. so, today, we're talking about macronutrients, how many calories as well as proteins, carbs and fats you should be consuming if your goalis to put on some size and gain some muscle. use me as an example. i weigh 180 lbs. i would calculate my calorie needs anywhere from 15 to 22,

even up to 25 calories per pound of body weight. so for me, i'm somewhere in the middle.in terms of my metabolism, i'm going to need 20. 180 lbs x 20 is 3600,so that's 3600 calories i need a day. now, depending on your metabolism,whether you find you can eat a lot of food you're not putting on too much weight, aim torwards the higher end of that region, even 22, maybe 25 calories per pound. if you find that you kind of eat a little bit more foodand start to see a weight increase, shoot more for that 15, 16 mark per pound. so, 3600 calories for me.

out of that, how do i know my proteins, carbs and fats? well, typically, most people follow a 40/40/20 split. 40% of their daily calorie needscoming from proteins, 40% from carbohydrates, so protein and carbohydrate intakeare pretty much the same, and fats make up about 20. i found from experience thatif i'm really focusing on putting on some weight and providing my body with the necessary fuelto be able to repair, recover and regrow, put on some more weight, i need a little bit of more carbohydrates,keep my proteins about here, and a little bit lower fats.

an example would be 30% of my protein, 50% of my daily calories coming from carbs, and the remaining 20% coming from fats. so, what that means is about 270 g of protein per day, 450 g of carbohydrates a day, and 80 g of fats. now, that might seem high at first,but think about it: 3600 calories, that's note a whole lot,especially for someone weighing 180 lbs. so use that calculation based on your body weightand pounds and multiply anywhere from 15 up to 25, and then from there, you can easily calculateyour protein, carbohydrates, and fats. but that's only all of it.

now that we've establishedhow much macronutrients you need a day, we really need to look at putting this into realityand saying: "ok, well, how many mealsand where do i get my food from?" let's make this really easy. if you have 5 meals a day, i'd simply divide your protein, carbs and fatsby 5 and portion them into each of those meals. maybe if you work out in the morning or the evening, just shift your carbohydrates a little bit more based around your workout. you kind of establish this once you set your baseline, and by that i mean whatever it is that you work out,

follow for at least 3 or 4 weeks. monitor your calorie intake, which does mean, to some extent, counting your calories even for the first couple of days,so that you can start to "eyeball" the portions in each of your meals have a necessary amountof protein, things like animals, turkey, chicken, cottage cheese, eggs. same with carbohydrates. great sources from potatoes, brown rice, oatmeal. and fats as well, avocado, walnuts,even my favourite, peanut butter. plus, don't forget, we need fibre.

get some fruit, greens, and vegetables in there as well. ok, so that wraps up the end of today's videoabout macronutrients. guys, please do like and subscribe to our channel. check out more of my playlists here on prozistv.you can see all of my workouts, nutritional videos, and don't forget to check out our specialdeals up here, exclusively for our youtube subscribers, to get your best dealson all of sports top brand supplements at prozis.

diet calculator to gain muscle,i'm rob riches, see you guys back here next month. keep eating clean, train hard and remember: give it a little bit of time, remain consistent, you will get there.

take care.