protein/carbs/fat ratios

[TheBandit]

If I remember correctly, one of the best ratios for bulking is 45/40/15, correct me if I'm wrong...

Also, how do you calculate the amount of calories you should take in? I forgot what you multiply your bodyweight by.

Once I calculate how many calories I get from protein carbs and fat, what do I divide each by? I forgot how many calories are in one gram of protein, one gram of carbs, and one gram of fat

 

[Mr.X]

Bulking: a good rule of thumb is, weight x 20=B-MR (bulking-metabolic-rate).
Example 100lb person
EX: 100lb x 20=2000cal/day
40/40/20 (are great bulking ratios) --protein/carbs/fat--
2000 x .4=800cal from protein
Protein has 4cal/g
800cal divided by 4cal/g=200g protein
2000 x .4=800cal from carbs
Carbs have 4cal/g
800 cal divided by 4cal/g=200g carbs
2000 x .2=400 calroes from fat
Fat has 9cal/g
400cal divided by 9cal/g=45 g fat
---> this is an example for a 100lb person, switch your ratios for your weight.

Mr.X

 

[Mike Tyson79]

20 X your body weight is very good.

Protein intake is tha most important, u obviously know that though.

to calculate your protein intake


take your bodyweight + 214. That will give your protein intake.

example 177lb person + 214 = 391 grams of protein daily.

Then adjust tha rest of your calories. I was putting on almost 2lbs a week naturally using this formula.

peace.

 

[hardbody99]

Whats a good ratio for cutting ? IS not like 50 pro, 30 carb, 20 fat?

 

[Mr.X]

For cutting: weight x 12=BMR (basal-metabolic-rate)
A good ratio is: 50%protein/30%carbs/20%fat from BMR.
Try going about 5% below daily BMR, you can get great results even with a low calorie deficit.

Mr.X

 

[WarriorPL]

i thoguht 50/20/30 was best for cutting??


~WizKid

 

[Mr.X]

WizKid25, yes 50/20/30 is the BEST , but a good ratio to start with is 50/30/20, because it's hard for people to drop so much carbs. all at once. (protein/carb/fat)

Mr.X

 

[MonStar1023]

50/20/30 you all recommend is the BEST diet for cutting? I might try that....

 

[hardbody99]

50,30,20 thanks ill give it a try next week and keep u guys updated ..later

 

[Andy13]