If you've already begun your fitness adventure and want to learn more about how to efficiently nourish your body and effectively build more muscles, bodybuilding macro nutrition should be at the top of your priority list.
It's a combination of smart nutrition and thermodynamics and understanding how calories and macronutrients play a role in growing muscle, shedding fat, and boosting gym performance.
What Do You Mean by Thermodynamics?
The focus of thermodynamics is on the relationships between heat, work, temperature, and energy. The rules of thermodynamics govern how energy in a system evolves and whether the system can perform beneficial work on its surroundings. In the human body, the thermodynamics rule application is to the energetics of the human biological system. According to the National Library of Medicine, the law of thermodynamics to the human body expresses the energy conservation limitations as well as the equivalency of work and heat.
In other words, your body requires energy to work out and you get your energy from your food intake and metabolism. While working out with sufficient energy, you’ll be able to perform better and have more muscle contraction. The more contraction and work you perform, the more your body produces heat that makes you sweat and burn body fat. Thus, thermodynamics and the correct macronutrients are important in improving physical performance, body strengthening, and muscle growth.
How Do I Calculate My Macros for Building Muscle?
Some other elements must be calculated before you can calculate your macros for building muscle mass. Here are some points to consider when calculating macros for muscle building:
1. Calculate your basal metabolic rate (BMR).
Your basal metabolic rate is the number of calories your body requires daily for you to function normally.
- Calculate BMR for Men: Bodyweight in kilograms multiplied by 24
- Calculate BMR for Women: Bodyweight in kilograms multiplied by 22
2. Calculate your total daily energy expenditure (TDEE)
This is a calculation of how many calories you burn per day based on your daily activities and exercise program. It's calculated by multiplying your basal metabolic rate by your daily activity multiplier.
3. Calculate your protein intake.
This is the amount of protein you gain each day through diet or supplements. You may calculate your daily protein consumption by multiplying your weight in pounds by 0.36.
4. Calculate your fat intake.
This is the amount of fat you consume from food or drinks. You can calculate your fat intake by dividing the fat in a food or drink that is noted on the nutrition label, and multiplying that by 100.
5. Calculate your carbohydrate intake.
Carbohydrates should account for between 45% to 65% of your daily calories.
In general, you should raise your overall calorie intake by at least 3500 calories per week and multiply your TDEE by 15% to develop muscle safely and effectively.
How Do I Figure Out My Macros?
Macros are the three key nutrient types that make up your calories from food:
- Carbohydrates
- Protein
- Fat
To live a fit and healthy lifestyle, the dietary guidelines from Health.gov suggest the following macros:
- 45% to 60% carbohydrate
- 20% to 35% fats
- 10% to 35% protein
However, the exact macros and the ideal ratio will also depend on your body weight and composition, as well as your personal body goal. The most significant aspect is that you should stick to a ratio that you are comfortable following.
Do Macros Really Matter in Bodybuilding?
Protein, energy, and carbohydrate are the three major components that our bodies require to ensure that we have adequate fuel to work out. These components fall under macros. Keeping track of macros can help ensure that all protein, carbohydrate, and energy that your body requires are met. Macros give you the nutrients that help develop muscle tissue and give you the strength and energy you need to improve training, workouts, and body build.
Are Macros Important for Muscle Gain?
Aside from training, working out, and especially lifting weights, it is no surprise that protein is necessary for the development of new muscle tissue. With new muscle tissues, your body is gaining more muscles.
If you want to gain muscle growth or bulk up for bodybuilding, you should pay attention to your macros, especially your protein intake. As a result, micronutrients are essential in gaining muscles.
What is the Best Macro Ratio for Building Muscle?
While your macros may vary based on your personal goals, weight, and body composition, an average macro to lose weight and gain muscle is:
- 40% protein
- 30% fat
- 30% carbohydrates
If you're in a bulking phase — which involves a gradual increase in the number of calories taken over and above your body's demands, combined with intensive weight exercise — the ratio can be different.
The recommended ratio for bulking is:
- 45–60% of your calories from carbohydrates
- 30–35% of your calories from protein
- 15–30% of your calories from fat
How Can I Gain 200 Grams of Protein a Day?
Protein powders, such as whey protein, are a popular way to meet your daily protein goals quickly. However, finding healthy foods that are naturally high in protein and fat-soluble nutrients is the greatest method to improve your protein intake.
The following are some of the best protein-rich foods:
- Ground Beef
- Chicken Breast
- Salmon & Tuna
- Eggs
- Peanut Butter
- Oats
- Greek Yogurt
- Broccoli and Cauliflower
- Corn
Here are some example meals to reach over 200 grams of protein in a day:
- 4 eggs and 2 slices of bread (54g)
- Whey protein shake: 2 scoops of 75% whey powder (48g)
- 1 canned tuna and rice (35g)
- Chicken breast and cup of rice (35g)
- Ground beef, tomatoes, and vegetables (35g)
What Macros Should I Be Eating?
Macros are made up of fats, carbohydrates, and protein. Depending on your body goals, you should eat foods that are high in these nutrients.
Here are some foods to help you meet your macros:
Carbohydrates
- Bread
- Rice
- Wheat
- Pasta
- Oats
- Quinoa
- Couscous
- Sweet potatoes
- Pumpkin
Fats
- Meat fat
- Butter
- Dairy products
- Coconut oil
- Chips
- Biscuits
- Cakes
- Dark Chocolate
Protein
- Meat products
- Fish and seafood
- Dairy food
- Eggs
- Tofu
- Yogurt
What Macros Burn Fat?
For losing fat, a common macro ratio is 40% protein, 30% fat, and 30% carbohydrates. However, the best macros for weight loss differ from person to person. The best way to start is to calculate your calorie goal as weight loss is generally achieved by eating fewer calories per day than you burn. Once you've determined your daily calorie goal, you may focus on eating meals that are high in nutrients and help you meet your macro target.
The macros for fat burn emphasize whole and minimally processed foods that are high in nutrients rather than unhealthy elements, resulting in improved overall nutrition and metabolism. Additionally, you can practice the macros in different portions, servings, and sizes using measuring cups and a food scale. You'll probably get adept at eyeballing portion sizes of your macros after a while and won't need to measure as much.
What Do You Eat on a Macro Diet?
To follow a good macros diet, you must first determine your required calorie intake depending on your lifestyle, fitness objectives, and body weight. Calculate how many calories each macronutrient should provide, and it will be easier for you to choose what to eat to meet your macro target. This will allow you to have a healthy macro diet and have the sufficient energy and nutrients that your body needs.
Do Athletes Count Macros?
Macros are a balanced and conscious approach to eating that helps us achieve a balanced body composition. With how essential macros are for a person to remain healthy, many athletes count macros. Many athletes also incorporate macronutrients in their diet since macros offer the nutrients and minerals they need to be in their best shape and provide the energy they require to compete in their sport. Athletes can reach their full potential by tracking macros.
Do You Have to Count Macros to Get Ripped?
Counting macros can assist a person in becoming ripped and having a fantastic physique. Tracking macros and adhering to a strict macros diet, on the other hand, will not be enough to improve your physique and get shredded. On top of your health and a good macronutrient diet, you should work hard, train hard, work out, and exercise. As a result, macros will assist you in becoming healthy and providing all of the energy you require to complete your training, perform your best, and achieve the body you desire.
Is Protein the Only Macro That Matters?
Protein is important in macronutrients, especially if you're bodybuilding and trying to increase muscle mass. However, if all you consume in your macro diet is protein, you won't have the energy to train and work out, which are both necessary for staying healthy and getting a terrific and ripped figure.
Protein alone will not suffice; an essential amount of all three macronutrients — protein, fats, and carbohydrates — must be consumed. Each one functions differently, yet they are all required for the human body to function properly.
What Foods Are Full of Protein?
Proteins are made up of amino acids, the building blocks of life. Our bodies use amino acids to develop and repair muscles and bones, as well as to produce hormones and enzymes.
Here are some examples of foods that are full of protein:
- Lean meats: beef, lamb, veal, pork, sausages
- Poultry (white meat): bush birds, chicken, turkey, duck, emu, goose
- Fish: pollack, cod, tuna, salmon, sardines, halibut
- Seafood: prawns, crab, lobster, mussels, oysters, scallops, clams
- Eggs: poached and boiled
- Dairy products: milk, Greek yogurt, cheese
- Nuts: almonds, pine nuts, walnuts, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
- Vegetables: edamame, lentils, beans, chickpeas, quinoa, rice, sweet potatoes, brussels sprouts, asparagus, corn
How Much Protein Do I Need for Muscle Gain?
Muscle protein synthesis (MPS) is a process that requires the usage of proteins and amino acids to maintain and repair muscles following extensive training or workout. Micro-tears are created when muscles are engaged during a workout or intense activity, which leads to muscular protein breakdown. Amino acids are subsequently sent to your muscles, where they begin to heal the damage and produce new muscle tissue to substitute for the destroyed tissue.
If you lift weights and train regularly, it is a great idea to focus on more protein intake in your macros diet. For a safe protein intake, it is recommended to consume 1.2 to 1.7 grams of protein per kilogram of your body weight per day or 0.5 to 0.8 grams per pound of your body weight.
How Much Protein Is Too Much?
The average daily protein allowance is derived by dividing 1 gram of protein by 1 kilogram of body weight. However, you can raise it slightly to obtain rapid muscle growth in addition to your regular training and activity, especially for bodybuilders and athletes.
According to Medical News Today, most studies suggest that consuming more than 2 grams of protein per kilogram of body weight each day over an extended period can cause health difficulties.
Too much protein can cause the following symptoms:
- Dyspepsia and intestinal discomfort
- Dehydration
- Fatigue
- Nausea
- Irritability
- Headache
- Diarrhea
Bottom Line
Macronutrients are important for growing muscle and reducing fat, but they must be combined with hard work, particularly when it comes to training and working out. The good news is that macros provide the energy and power that you require to improve your workout and training performance.
There may be suggested macro diets and ratios, but the best and optimum macros will be determined by you. It all depends on your fitness goals and how comfortable you are to count your macros. Our macros calculator and suggested foods will undoubtedly assist you in determining what macro ratio to follow and what foods you can eat.
It's important to remember that a proper macronutrient diet, hard work, and consistency will all help you achieve your body goals, especially when it comes to bodybuilding. Good luck on your fitness journey and keep powering on.