HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
The number of Macronutrients your body requires are based on your LBM, your lifestyle, and your activity level.
Most fitness authorities recommend calculating macro-nutrients, using Total Body Weight (TBW). Others recommend using the Lean Body Mass Weight (LBM).
If fat loss is the goal, and you aren't losing any weight with the first approach, you are probably eating too many calories. Then try the second approach for a week or two, and see if that works better for you.
Regardless of the approach you take, to lose fat, the total calories to eat daily have to be less than the calories burned. No matter how we calculate it. And the same concept will apply to muscle gain; we need to consume more calories than we burn, to be able to build muscle mass.
For muscle gain, it is crucial to keep in mind that no matter how hard you work at the gym, if you are not eating enough calories, your muscles are not going to grow.
For Body Sculpting macros have to be calculated carefully.
Protein = Anywhere from 0.5 - 1 gram of protein per pound of Lean Body Mass.
Carbohydrates = Typically 1-2 grams per pound of Lean Body Mass
Fats = Total Calories – (calories from protein + calories from carbohydrates).
WEIGHT MANAGEMENT PROGRAM
Daily Calories & Macronutrients Requirements
MACRONUTRIENTS
How many grams should I eat?
HOW MUCH CALORIES DO I NEED DAILY ?
If you DO NOT exercise at all, you need to watch your carbohydrates and calorie consumption very carefully. If you DO exercise, you can have more carbs in your diet.
Calculating your caloric needs can help you determine how many grams of protein, carbohydrates, and fat you should consume each day.
The following are the most basic forms to calculate Total Daily Calories (TDC):
- Total Body Weight (TBW) x 20
- Lean Body Mass* (LBM) x 20
- Target weight (TW) x 20
NOTE:
*In order to get the LBM number, a body fat scale or a caliper is required.