the 200 lb guy with 160 lbs of muscle mass. Therefore, protein needs are likely a bit lower for the 260 lb guy with 160 lbs of muscle mass vs. When the body has to choose between releasing fatty acids or breaking down muscle into amino acids for fuel, the smarter decision for survival is to burn off fat when there is an abundance of it. This makes sense when you think about it from a survival perspective. Having a lot of fat mass is protective of muscle mass. Some people may argue that this protein figure is a little too low to be protective of muscle mass when dieting, but I disagree. This will be better for satiety, diet variety, and training quality. So, if you’re 260 lbs and 6’0, instead of consuming ~260 g of protein as I have in the calculator, consume 180 g and swap the 80 g remaining for carbs to maintain the calorie balance. If the figure you get from this is significantly lower than what you get using the “1 g/lb rule,” unless you’re jacked, consider using the number here. I’d suggest you set your protein intake as per your height in the chart below. While a good heuristic for many, the “1 g per pound rule” will set protein intake too high for overweight or obese people. A Caveat On Setting Protein Intake for Those With A Lot Of Fat To Lose By setting protein intake at 1 g per pound of body weight, you have maximal simplicity with minimal trade-off.
#CUTTING MACRO PERCENTAGES FREE#
You’re free to set your protein intake higher, though. People get upset with that recommendation, so I created the following sketch to illustrate why I don’t believe it makes a big difference. You’ll notice that the common number between each of these is 1 gram per pound of body weight and for simplicity, this is where I would suggest you set your protein intake regardless of whether you are cutting or bulking. Taking all the research into account, we can come up with the following guidelines for protein intake:ġ.0–1.2 g/lb (2.2–2.6 g/kg) of body weightĠ.7–1.0 g/lb (1.6–2.2 g/kg) of body weight Your body can break down both dietary protein and muscle protein to do this, so setting protein intake higher can help limit this. This is because as the glycogen and fat stores in your body decrease, the body is forced to rely more on protein as an energy source. Protein needs are slightly higher when cutting. This is of particular concern when dieting because maintaining training quality is the single most important thing we can do to signal to our bodies to hang on to muscle mass. (The most important macronutrient for performance is carbohydrate.) Past a certain point, higher protein intakes can limit our performance because they reduce the number of carbs we can eat while keeping to our calorie budget. We want to eat enough protein so that we cover the muscle growth and preservation benefits, without being so high that it becomes limiting to food choice. Protein helps us to recover and grow from our training, helps preserve muscle when dieting, and has the highest effect on satiety of all the macronutrients. Protein provides the building blocks for muscle mass. There are 4 calories per gram of protein. They will make up the remainder of your calorie intake.
Think of carbohydrates and fats as the main fuels of the body. Recommendations will be based on body weight and slightly higher when in a cutting phase. Protein helps with muscle repair, muscle maintenance, and muscle growth.
The macronutrient content of those calories has a significant effect on: When people refer to their macros, they are talking about the three macronutrients: carbohydrate, protein, and fat.Ĭalorie intake determines whether weight is gained or lost.
#CUTTING MACRO PERCENTAGES PDF#
Join 100,000 people and download the full PDF version here. This is the second chapter in my five-part guide on nutrition for fat loss and muscle growth. #1 Calories, #2 Macros, #3 Micros, #4 Nutrient Timing, #5 Supplements
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