Table of Contents
- 1 How do I drop body fat without losing muscle?
- 2 How much protein do I need to not lose muscle while cutting?
- 3 What is the best macro ratio for weight loss?
- 4 How can I calculate my lean body mass?
- 5 How much carb-protein-fat ratio do you need to lose weight?
- 6 How much protein should I eat to gain muscle and lose fat?
How do I drop body fat without losing muscle?
Follow a few of these tips to help you exercise smarter to hit your goals.
- Do cardio. To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week.
- Increase intensity.
- Continue to strength train.
- Take a rest.
How much protein do I need to not lose muscle while cutting?
Most studies suggest that 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is sufficient for conserving muscle mass on a cutting diet ( 4 , 10 ). For example, a 155-pound (70-kg) person should eat 110–140 grams of protein per day.
What is the best macro calculator?
5 of the Best Macro Calculator Apps
- HealthyEater Macro Calculator. It would be silly not to mention our own calculator.
- Muscle For Life. Muscle for life has a macro calculator based on body fat percentage.
- IIFYM Calculator.
- Freedieting Nutrient Calculator.
- Bodybuilding Macro Calculator.
What is the best macro ratio for weight loss?
If you’re counting macros for weight loss, you’ll want to make sure you’re counting macros in such a way that you’re also cutting calories. Try this range of macro ratio for weight loss: 10-30\% carbs, 40-50\% protein, 30-40\% fat.
How can I calculate my lean body mass?
Lean body mass is your overall weight minus your weight from body fat. Basically, if you subtract the weight that comes from fat (your body fat percentage) from your total weight, you will have your lean body mass.
How do I calculate my daily fat and carbohydrate intake?
Daily Fat Intake (in Calories) = 20\% x 2,475 Calories = 495 Calories from fat. Daily Fat Intake (in grams) = 495 Calories ÷ 9 Calories per gram = 55 grams of fat. Step 4 – Carbohydrates: Subtract your fat and protein intake values (in Calories) from your TDEE to calculate your required carbohydrate intake.
How much carb-protein-fat ratio do you need to lose weight?
In some cases, you’ll want to simultaneously alter your carb-protein-fat ratio and calorie intake simultaneously. According to the Harvard Medical School, just reducing your calorie consumption by anything from 500 to 1,000 calories per day can help you lose weight.
How much protein should I eat to gain muscle and lose fat?
How much protein should I eat to gain muscle and lose fat? Multiple sporting bodies have said that a minimum intake for those looking to gain muscle, lose fat, and improve athletic performance is 0.54 to 0.77 grams of protein per pound of bodyweight per day.
How is this nutrition calculator calculated?
This Nutrition (Protein, Carbohydrate & Fat) calculator is based on the Mifflin St Jeor Basal Metabolic Rate (BMR) Equation. It takes your gender, height, current weight, desired weight and calculates the calorie needed by the body every day. Based on the calculated calorie, protein, carbohydrate and fat quantities are calculated.