Macros actually mean large. But in the case of diet, macronutrients are shortly known as macros. So, macros counting is mainly the counting of grams of proteins, carbs, and fats we consume. An online best daily macro calculator actually assists you to determine your macros for bulk. Bulking is actually done to have a proper physique and systemized body. There is a gain of calories in it.
Here I will be discussing 4 effective ways of calculating your macros in bulk. Keep reading!
Determination Of Bulking Calorie:
The simplest way of bulking is to increase the food you eat. According to your daily energy expenditure, you can easily find out how many calories you need to gain weight. To stimulate the gain of approximately 0.5 to 1% of your body weight, you can simply add 5 to 15% of a calorie surplus. This weight gain is almost 1/2 of 2 pounds of muscle. Also, use an online macro calculator for weight loss to track your intake of nutrients regularly.
Being a fresher to bulking, lower-calorie amount starting and increasing it slowly every 3-4 weeks will aid in adding weight to healthful levels. But if you already have good lean muscle then you should start at an aggressive level.
Estimating Your Fat Needs:
A typical 30% of your calories is fat. That’s why the fat percentage is calculated first.
For example: For 2000 calories/day to bulk, 67 grams a day would be your fat goal (1 gram of fat = 9 calories). So we have:
(2,000x 0.30) / 9 = 67 grams
A macronutrient calculator helps you better in estimating your daily intake of fat. Increasing fat intake is the easiest way to gain weight and muscle growth. Carbs and proteins are much more supportive than fats. Metabolic requirements determine the fats intake. Moreover, the type of fats also affects fat gain. Saturated fats affect more than unsaturated ones.
Calculating Your Protein Requirement:
Proteins are the main source of amino acids which build muscles. That’s why protein consumption is very important. It also helps in repairing the damaged muscles for preparing them for further build-up.
Existing muscle mass and your fitness determine the amount of protein you need to intake. You should also use a free macro calculator to find how much protein you should eat in one single day. More muscles lead to more working which in turn leads to more protein consumption. Mostly, intake of 1 to 1.5grams of protein is suggested. This amount is per pound. But the amount can vary depending on different factors.
Determination Of Carbs:
Carbs play their vital roles in bulk. Carbohydrates help to build and support the muscles in some other ways. A diet rich in carbohydrates is more good for muscle building.
For example: A 150-pound adult who needs 2000 calories, 70 grams of fat, and 159 grams of protein, would need carbs intake/day as follows:
2000 calories – (70g of fat x 9) – (150g of protein x 4) = 1970 carb calories /4 = 492grams of carbs per day
In this article, I explained 4 crucial steps to calculate your macros for bulk and the role of a free online macro calculator for this purpose.