Body weight x 20
200lb malex20=4000cal a day to build muscle.
50% from Carbs
30% from Protein
10% from Fat
Every gram of carb= 4 Cal
Every gram protein= 4 Cal
Every gram Fat=9 Cal
Here’s how to do the math:
1.) Carbs. You take the total amount of calories (4000) and multiply by .50 to get 2000 calories. Then there are 4 calories for every gram of carb. So you dived 2000 calories by 4 to get 500 grams of carbs. This is what a 200 pound man has to eat everyday to build muscle.
2. Protein. You take the total amount of calories (4000) and multiply by .30 to get 1200 calories. Then there are 4 calories for every gram of protein So you dived 1200 calories by 4 to get 300 grams of protein.
3. Fats. You take the total amount of calories (4000) and multiply by .20 to get 800calories. Then there are 9 calories for every gram of fat. So you dived 800 calories by 9 to get 88.8 grams of fats.
500 grams carbs
300 grams Protien
90 grams Fat
Divide by 6 meals a day.
83 grams carbs with every meal.
50 grams protein with every meal.
15 grams fat with every meal.
There you have it. This is a simple formula to use if you want to build muscle with nutrition along with your workout routine.
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