Macros — protein, fat, carbs
Splitting your calories into macronutrients for your goal
Formula and method
Protein 1.2–2.2 g/kg depending on goal and training, fat 0.7–2.2 g/kg depending on diet style, carbs from the remaining calories. Protein and carbs 4 kcal/g, fat 9 kcal/g.
Sources
- Morton R.W. et al. Systematic review of protein supplementation and resistance training. Br J Sports Med, 2018.
- Helms E.R. et al. Evidence-based recommendations for natural bodybuilding contest preparation. JISSN, 2014.