Proteins:
One gram of protein
is equivalent to 4 calories. There’s a bit of a controversy when to it comes to
the recommended protein intake depending on an individual’s goal. Generally
speaking, adequate protein requirements would be:
- For Strength training: 0.6 grams per pound of bodyweight
- For Endurance training: 0.8 grams per pound of bodyweight
- For Teenager’s training: 1.0 gram per pound of bodyweight
However, in the world
of bodybuilding, these requirements would be modified according to one’s
bodyfat percentage as follows:
- Very high bodyfat: 1.0 gram per pound of Lean Body Mass
- Moderate bodyfat: 1.25 grams per pound of Lean Body Mass
- Very low bodyfat: 1.35-2.0 grams per pound of Lean Body Mass
A lot of people find
that a high intake of proteins is better for satiety and blood sugar control.
Protein becomes essential when on low calorie and low carb intakes.
Fats:
One gram of fats is
equivalent to 9 calories. Fats are absolutely important for the body to
maintain general health and sanity plus aiding in recovery after intense
training sessions. General guides for fat intakes according to an individual’s
bodyfat would be as follows:
- High bodyfat: 0.4-1.0 grams per pound of Lean Body Mass
- Average or low bodyfat: 0.4-1.0 grams per pound of TOTAL bodyweight
When on a low calorie
diet, fat intake could be decreased further but should not be decreased below
0.3 grams per pound of bodyweight.
Carbohydrates:
One gram of carbohydrates is equivalent to 4 calories. Carbs do
not have a specific requirement, but they are extremely important for athletes,
highly active individuals, and those trying to gain mass. Keep in mind that
carbs intake has an influence on training performance and intensity since the
body prefers it as a source of energy. Thus, carbs requirement depends on your
goal. Athletes involved in a high volume of training are advised to calculate
their carbohydrates needs first, and then go back to calculate proteins and
fats. General guidelines suggest the following values if you’re calculating
carbohydrates intake as a priority:
- Moderately active: 2-3 grams of carbs per pound of bodyweight
- Highly active: 3-4 grams of carbs per pound of bodyweight
- Intensely active: +4.0 grams of carbs per pound of bodyweight
Other individuals who are not as involved in high volume athletic
training are suggested to calculate their carbohydrates intake after calculating
their proteins and fats first.
For a guide on calculating macronutrient needs click here
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