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Macros to lose weight bodybuilding: The Complete Guide To Losing Weight

You can find in-depth explanations of our preferred macros for each goal below.

Matthew Cox
Sunday, January 3, 2021
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  • It's pretty easy to incorporate into any fitness plan because it can be applied to a variety of settings and different types of equipment can be used.

  • Macro Calculator Age. Flip-flopping back and forth between tracking and not tracking your macros will put you on the fast track to nowhere.

  • Krissy Kendall, Ph. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs.

  • Utilised effectively, a macro calculator can teach you to eat in macrso way that fulfils your goals without leaving your stomach growling — and the knowledge you amass from learning how to calculate macros lasts long after you ditch the tracking app. Stay in a deficit, and you'd supposedly lose weight.

Weight Loss Basics

Protein consists of 20 different building blocks called amino acidswhich help your body to rebuild and reinforce the tiny go tears you create when you lift weights. Experts recommend getting at least 7 to 8 hours of sleep per night, though many bodybuilders find they function best on 8 to 9 hours of uninterrupted shut-eye. You need a more strategic approach than just "eat less.

Think of it this way: The pounds didn't go on in just a few weeks, and you won't bodybuioding them off in that time, either. The question "How do I weight bodybuilding weight? Plenty of diets cut calories seriously low, at least at first, and they get results. Since hormones are constructed from cholesterol and other fat molecules, getting any less than that can actually suppress normal hormone levels. Looking For Something Specific? If you've calculated your macros as instructed above and have stuck to your daily calorie allowance, you should begin losing weight. OK, let's take a look at your macronutrient breakdown.

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Isn't lifting weights better for bodybuilding or getting huge, rather than losing fat? Here are your next steps to gain muscle:. That's the beauty of IIFYM: it allows you to be more targeted in your indulgences and make more informed choices about what you choose to eat and why. What if they're just the beginning of the story? Pick a muscle-building workout plan.

Get to know your body! Bulking: I want to build overall muscle size and strength while minimizing gains in body macros to lose weight bodybuilding. But that's mcros me. Plenty of diets cut calories seriously low, at least at first, and they get results. These products are not intended to diagnose, treat, cure or prevent any disease. One you may not have considered is creatine. On the plus side, it's easy for them to get lean.

These days it's pretty easy to do a quick internet search and find hundreds of different diet plans of varying complexity and extremity. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. But is counting and balancing macronutrients any better? In reality, when you're trying to lose weightthere's no ironclad macronutrient law for mapping out your diet plan. This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gainweight lossand weight maintenance. Then start with "maintenance. Think of it this way: The pounds didn't go on in just a few weeks, and you won't get them off in that time, either.

Which Goal and Activity Level Should I Choose?

Mesomorph Mesomorphs are often referred to as the genetically gifted body type because they are naturally muscular with lower body fat. Nevertheless, if you're a woman training at low to moderate intensity, I would suggest first referencing the above macro ranges to select a ratio that corresponds to your fitness goals and body type. But that's for me.

In general, women are bodybuilding efficient at burning fat and less efficient at burning the glycogen stored in muscle. Not everybody is like that. Not everybody needs to track their macronutrient intake. Lean at Home. Remember, the scale doesn't always tell the whole story, so pay attention to the mirror, how you feel, and how you are performing in your workouts. Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat.

Macros to lose weight bodybuilding interval training, or HIIT, can also be a very effective weight-loss tool. Get started below… Free Bodybuilding Macronutrient Calculator My Primary Goal: Bulking: I want to build overall muscle size and strength while minimizing wright in body fat. Each body type or combination of body types will have a different reaction to various macronutrient ratios. For the general population, the levels accepted as "healthy" are percent for women and percent for men. Body Type Did you know there are three distinct body types? Whatever keeps you active for 60 minutes, times per week, will help you feel good and experience some success. Here are some of our most popular programs from BodyFit:.

How to Calculate Your Macros

Far too often, people indulge and then punish themselves later on by eating, well, nothing, or very close to it. Ever wondered what 2, calories looks like? Researcher and "Physique Scientist" Dr.

According to one expert, it can be loss even if it's just a temporary experiment:. Here's how it works:. This will help determine how well you tolerate carbs and establish where in the above ranges you should start. And even if you're honest with the calculator, it still doesn't mean the number will be percent accurate!

This is how nailing your nutrient balance with a macro macros to lose weight bodybuilding can have a profound effect on your body composition. What Does 2, Calories Look Like? Examples include oats, brown rice, starchy vegetables, and whole-wheat bread. Lightly active: You don't exercise much, but you go for walks times per week and are on your feet doing housework during some of the day. Sedentary Little or no exercise.

Calorie Calculator

A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Don't lose the forest for the trees! The endomorph is best described as soft.

This doesn't have to be the case! Wegiht than placing all of your attention on counting calories or severely limiting certain macronutrients like carbs or fats, IIFYM focuses on meeting daily "targets" of all three. The next step of the macro calculator? Want to build muscle and lose fat? And with a dual focus on nutrition and training, they can help you build a foundation that compounds over time.

It may also benefit you to take weekly qeight photos. If weight bodybuilding cheat on your plan occasionally, just get back to it and keep moving forward. This is all too common. Life is short, and you'd rather spend your time doing anything but counting your food. This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gainweight lossand weight maintenance.

This approach can work initially, but macroe the long term, many people find that strict, planned approaches end up ruining their progress. This can help you establish a consistent, sustainable pace of weight gain. Holding onto it should be a high priority, especially when dieting. One reason the answer to "How to lose weight? Adam Eyal is the editor at FringePursuits.

Optimizing Your Macronutrient Ratios Depends on Several Factors

This doesn't have to be the case! What Does 2, Calories Look Like? OK, let's take a look at your macronutrient breakdown. I didn't know how to relax when it came to my nutrition, and it manifested itself in the form of a whole lot of wasted effort in exchange for no discernible difference in my physique. And how about that succulent steak?

Then maybe pre-portioned foods like tuna fish, protein barsor packaged nuts are a good choice for you. Train hard, eat big, right? Here are your next steps to lose weight: 1. Remember, the scale doesn't always weight bodybuilding the whole story, so pay attention to the mirror, how you feel, and how you are performing in your workouts. Both your brain and your muscles prefer to use them as fuel. Not only does that word have negative connotations, it also usually means you're only doing it for a short period of time, often focusing primarily on cutting calories as low as possible. If you're not sure which type you are—or how to even begin thinking about your macros—here are the ISSA recommendations:.

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  • After training, your muscles are primed to absorb carbs and protein to begin the repair and rebuilding process.

  • Start with the body type you most resemble, and tweak as necessary. Join a fitness community that's over 2 million people strong!

  • Low fat intake can also impair absorption of the fat-soluble vitamins ADEand K. Thirty calories here, 20 there, 50 over there, and before you know it, you've eaten back the you just burned off in your most recent workout.

For others, macros to lose weight bodybuilding unthinkable. No, not all restaurants offer up their macros on their website, but most chains do, allowing you more options than ever to eat for lean muscle or weight loss even at fast-food restaurants. You need to want it bad enough. Sedentary Little or no exercise. Criacr amazon. Macro Calculator Age. They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen.

Bodybuildinh a weight-loss workout plan. Then, start on the low end for carbohydrates and see how you do. Weight bodybuilding fact, we can pretty much guarantee that it isn't. Another could leave you on the same-old blood sugar roller coaster, feeling cloudy and dragging your butt through your workouts. Since I no longer feel deprived, I no longer have the need for "cheat days. Then start with "maintenance.

Macros vs. Calories

These statements have not been evaluated by the Food and Drug Administration. Yet your macro weighh is an important consideration. Here's how it works: Calculate basal metabolic rate BMRor the calories your body burns simply by being alive. Let me remind you, however, that you absolutely must be patient and consistent with whatever path you choose. They can also help you lose weight—and no, I'm not just talking about fat burners!

Furthermore, muscle mass has a huge positive impact on your metabolism or "metabolic rate" which is how many calories your body burns for energy. Here's how to figure out what's right for you:. They can also help you lose weight—and no, I'm not just talking about fat burners! The endomorph is best described as soft.

Here are your next steps to lose weight:. On the contrary, as fitness coach Sohee Macros to lose weight bodybuilding writes, many researchers believe just three weeks is enough time to create lasting healthy habits. More From Nutrition. Fitness coach Vince Del Monte says in the article, "From Here to Macros: 4 Steps to Better Nutrition" that you quickly learn to "eyeball" quantities of both calories and macronutrients after just a few weeks of practice. Here's how it works:. Unsaturated fats, such as olive oil, avocados and nuts, help protect your heart by regulating your cholesterol. Here are the next steps on your journey to customize your nutrition:.

  • Your calorie count should put you in a slight caloric deficit of around calories.

  • Macro Calculator Age.

  • Plenty of people have success without it.

  • Since hormones are constructed from cholesterol and other fat molecules, getting any less than that can actually suppress normal hormone levels.

  • If you're not sure which type you are—or how to even begin thinking about your macros—here are the ISSA recommendations:.

  • Carbs contain 4 calories per gram.

Krissy Kendall, Ph. Your calorie count should put you in a slight caloric surplus of around calories. On the contrary, as fitness coach Sohee Lee writes, many researchers believe just three weeks is enough time to create lasting healthy habits. Garage Gains. Not into doing complicated math? Here are your next steps to lose weight:.

Of course, there are plenty of different ways to approach strength macros to lose weight bodybuilding fast-paced or slow, high reps or low, a bodybuilding-style body-part split or full body, just to name a few. In recent years, a dietary approach called IIFYM, or "if it fits your macros," has taken the fitness world by storm. Measuring and monitoring every morsel before you eat is arduous. Our community has let us know that in many of their fitness journeys, flexible dieting was crucial in helping to break that cycle so they could lose weight and keep it off. Mesomorph: Mesomorphs are naturally muscular and athletic. Here's everything you need to know!

Macro Calculator

In fact, we can pretty much guarantee that it isn't. The alternative may lead to a bit more hunger, but honestly, experiencing some hunger every now and again isn't a bad thing. The benefits don't end there.

  • For others, however, the opposite was true.

  • But while you rest, your body rebuilds, reinforces, and grows your muscle tissue. How you look is not nearly as important as how you feel.

  • It also helps to support and strengthen your joints, helping to improve balance and reduce the risk of injury. And don't be surprised if later that afternoon, you've spent all of your carbohydrates and are now lacking energy to power through the rest of the day.

This may sound like a lot to keep in mind, bodubuilding don't get frustrated. One of them is fair game for burning, and the other is something you really want to hold on to! Sedentary Little or no exercise. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.

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Extreme caloric restriction won't get you there. What's worse, bodybyilding often conflict with one another, creating more lasting confusion than lasting results. Honestly, there's a lot of room macros to lose weight bodybuilding customization when it comes to fats and carbs, as long as you keep two factors more or less consistent: overall calories and daily protein intake. This is how nailing your nutrient balance with a macro calculator can have a profound effect on your body composition. Related Story. Wondering if it's right for you? What it does: Once treated as a nutritional bad guy, fat is now rightly recognized as an essential nutrient involved in many bodily functions.

Ever wonder what bikini competitors do to prepare for competition? Then you need protein! This structural type is characterized by broad shoulders, defined musculature, and a solid bone structure. High-intensity interval training, or HIIT, can also be ,acros very effective weight-loss tool. These convenient calculators allow you to plug in your current weight, height, fitness goal, and activity level to determine your macro needs without ever picking up an actual calculator. Here are some of our most popular programs from BodyFit:. But sometimes, particularly if you're on a serious long-term physique transformation journey like " Possible Pat " Brocco, the scale might not budge for weeks or even months at a time, even if the mirror tells you that you're losing belly fat and adding muscle.

Slender and almost lanky, ectomorphs have a difficult time packing on quality muscle tissue. At least 25 percent of total calories should come from protein, with the remainder from fat. Pick a workout plan. What's worse, they often conflict with one another, creating more lasting confusion than lasting results. It may change if and when your body weight or body fat fluctuates, or if you run into any plateaus.

When To Macro

Your calorie count should put you in a slight caloric surplus of around calories. To get the most out of this dietary approach, Campbell recommends these approaches:. In this case, our pound male would need about 3, calories to gain lean muscle.

  • What Are Macros?

  • But that's for me. High-intensity interval training, or HIIT, can also be a very effective weight-loss tool.

  • Then, you could have more carbs to "spend" at dinner.

  • NPC competitor and fitness coach Taylor Chamberlain takes you through a full day of eating as she prepares for her next event. Without those behaviors nailed down, if you're hungry all the time, are ruled by cravings, and have no energy, the chances of you maintaining your diet are minuscule.

Complex carbohydrates sometimes get called " good carbs " because they contain an abundance of vitamins and minerals and provide a steady release of energy due to their high fiber content. Here's what they found:. This isn't a healthy or sustainable approach. One more "secret" that's increasingly well-known: eat enough protein! That approach worked for some people, but for plenty of others, it proved frustrating and miserable. Move over, Joe Wicks. But focusing exclusively on energy in vs.

ALSO READ: Define Lose Weight

Alternately, you could use the Bodybuilding. Chris Lockwood, Ph. Take Control of Your Nutrition. My body type is an ecto-mesomorph, which tto it has a higher tolerance for carbs than most people. If you eat a cup of a product with a serving size of half a cup, you will then double all the nutritional information: calories, protein, carbs, sodium, fat, and everything else.

Shortcut to Shred. Often misjudged as dietary enemy 1, carbohydrates play a crucial role in your bodily wight. This is how nailing your nutrient balance with a macro calculator can have a profound effect on your body composition. If you eat a cup of a product with a serving size of half a cup, you will then double all the nutritional information: calories, protein, carbs, sodium, fat, and everything else. Here's how to figure out what's right for you:. Saturated fats: These positively influence testosterone production and optimize hormone production in the body.

A well-designed program is an essential part of turning hard numbers macros to lose weight bodybuilding calories into hard-body results! Shortcut to Size. When you do weigh yourself, remember that sustainable progress is usually fairly slow. If you've calculated your macros as instructed above and have stuck to your daily calorie allowance, you should begin losing weight. Each body type or combination of body types will have a different reaction to various macronutrient ratios. The members of BodySpaceBodybuilding.

Weight Loss Basics

Train hard, eat big, right? Publish Date: Monday, December 11, Muscle mass is a major component of your fat-free mass, and it should weigh more than your fat mass.

Those two factors are the numbers that studies have shown to be most connected to dieting success, explains registered dietician Susan Hewlings, Ph. It may also be helpful to get your body-fat percentage checked as you go, but it's not essential. Here are the most popular ones from BodyFit:. Great question!

If you're an endomorph and have a difficult time leaning out, or are an ectomorph and can't seem to gain weight, don't give up. The only way to find yours is to start doing the work! This is all too common. Your body typemetabolism and weekly physical activity level all have some bearing on your ideal percentages for that moment in time. For others, it's unthinkable. Learn which carb sources are best and how you can easily measure them without using a scale! View all articles by this author.

Macros Are Just One Part Of The Puzzle

You need a more strategic approach than just "eat less. Nacros this is you, then you should know that even small variations in nutrition intake can mean the difference between dropping those last few pounds of stubborn fat or standing still. But the range is a pretty good place to aim for. Let me remind you, however, that you absolutely must be patient and consistent with whatever path you choose. Take a deep breath, and shift your focus to the weight that you pull in the gym.

Because the number on the scale isn't describing one thing, it's describing two things: fat mass macros to lose weight bodybuilding fat-free mass. If you just think in terms of the next four weeksor even better, six weeks, you can achieve a surprising amount—and set yourself up for even more long-term success! The gym is where you tear down your muscle fibers to stimulate growth. Honestly, there's a lot of room for customization when it comes to fats and carbs, as long as you keep two factors more or less consistent: overall calories and daily protein intake.

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Mesomorph: Mesomorphs are naturally muscular and athletic. You're building a healthier lifestyle here, not just doing math. Just hit the submit button below for your macronutrient breakdown…. Holding onto it should be a high priority, especially when dieting. For this reason, it's important to weigh yourself at the same time every day, and to take what's on the scale with a grain of salt. Again, I recommend the high-end for mass gains percentthe middle for maintenanceand low-end for fat loss

You can lose weight with any number of approaches you may have heard of: IIFYM, paleo, low-carb, vegetarian, ketogenic, or intermittent fasting. Following a short-term plan like these can also help give you a finite time to focus on getting your nutrition nailed down, and on determining what fat-loss supporting supplements will work for you. Since hormones are constructed from cholesterol and other fat molecules, getting any less than that can actually suppress normal hormone levels. If you're on the fence, hear the case from both sides! If that number on the scale sticks in your mind, though, it can be important to limit how often you step on it.

Maintain Current Weight. Halfpoint Images Getty Images. For example, a person consuming 2, calories a day would have to reduce that by calories a day. Diet Recommendations: Mesomorphs do well in the middle range for carbohydrates, between percent of total calories. Supplements can help you accelerate your results once you have your calories and training in place.

WHICH GOAL AND ACTIVITY LEVEL SHOULD I CHOOSE?

Put simply: As slowly as you can stand! Through the comprehensive free content found in his ArticlesYouTube ChannelMacros to lose weight bodybuilding Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. It's also possible to lose by doing nothing more than eating good food in a moderate amount. A competition, a wedding, a photo-shoot—whatever it is, the clock is ticking, and there's no room to play guessing games.

You might get great results from simply:. You're building a healthier lifestyle here, not just doing math. But if you stay dedicated to controlling portions and being a little more active, you'll slowly but surely see those pounds come off. Yes, there are healthy ways to lose fat fasterbut they are most effective once you have the basic healthy behaviors mastered first. Train hard, eat big, right? In this regard, the scale can be your best friend or your worst enemy.

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Yet your macro mix is an carrera de geologia unable to lose weight consideration. The longer you've been training and tracking your food, the more you know about how your body responds to certain levels of fat or carbs. And along the same line, you can't expect to achieve a toned, muscular physique if you are unwilling to take training seriously! This happens! Then someone finally asked the question, "What if all calories aren't the same?

Slow loss is always the best way to lose weight. Set a reminder alarm every Sunday to write a rough meal plan on the kitchen chalkboard. If you have to reduce your weihgt even more, stop reducing your fats and start reducing your carbohydrates. Or not sure which goal is right for you? But sometimes, particularly if you're on a serious long-term physique transformation journey like " Possible Pat " Brocco, the scale might not budge for weeks or even months at a time, even if the mirror tells you that you're losing belly fat and adding muscle. Trans fats: These are sometimes referred to as "bad" fats because they have been shown to negatively impact heart health and increase your risk for metabolic abnormalities. As such, they may be able to operate on lower carbohydrate intake than men.

Macros Are Just One Part Of The Puzzle

Learn which carb sources are best and how you can easily measure them without using a scale! Love what you're reading? Take weight loss, for example, which requires you to eat fewer calories than you burn. This is the all-too-familiar "yo-yo dieting" cycle. Shortcut to Size.

The upshot for you? Then start with "maintenance. Very active: You exercise intensely or play vigorous sports on most days. These statements have not been evaluated by the Food and Drug Administration. Here are the next steps on your journey to customize your nutrition:. Mesomorphs can tolerate a moderate amount of carbohydrates because they can store substantial muscle glycogen.

Get to know your body! No, you don't have to weigh yourself every daybut I recommend doing it at least once a week when weight loss is the goal. What Does 2, Calories Look Like? Know that now and accept it.

Bulking: I want to build overall muscle size and strength while minimizing gains mactos body fat. Sean Nalewanyj. I get that there isn't a huge discrepancy between 85 and grams of chicken. An ectomorph loses fat easily, often without trying, because of his or her incredibly high metabolism. There are ways you can move incrementally toward fat and build muscle simultaneously, such as carb-cycling, where you alternate muscle-building phases of higher carbs with periods of lower carbs to encourage fat burning. What's that, your hair is falling out and your skin is dry?

What Are Macros?

You're so well-versed with the art of macro-counting that you can glance at a slab of chicken and pinpoint its weight down to the gram. Don't lose the forest for the trees! In fact, we can pretty much guarantee that it isn't.

If you know that you're ready to lose a few pounds and you have some experience counting calories or tracking macros, select "lose weight. To prioritize fat loss, increase both protein and fat while lowering carbohydrate intakes, with no more than 40 of calories coming from fat. Moderate protein and lower fat typically work well for this body type. This doesn't have to be the case! Male Female. Diet Recommendations: Ectomorphs should stick to the high end of the range for carbohydrates, between percent of total calories, depending on whether the goal is mass gains, maintenance, or fat loss. Also keep in mind that as you gain more muscle or lose more fat, your calories need to be continually adjusted in order to produce further results.

Alternately, you could use the Bodybuilding. Macros: A Visual Guide. Your calorie count should put you in a slight caloric surplus of around calories. After all, why count three different things when you can count just one?

About the Author. Male Female. On the contrary, as maros coach Sohee Lee writes, many researchers weight bodybuilding just three weeks is enough time to create lasting healthy habits. Maintain Current Weight. If your weight loss stallsit's probably because your body has learned how to function on fewer daily calories. You can do this using food labelsas well as by weighing out your food on a food scale and using one of the many online nutritional databases.

WHICH GOAL AND ACTIVITY LEVEL SHOULD I CHOOSE?

As a general rule of thumb, shoot for one gram of protein per pound of bodyweight. Calculate basal metabolic rate BMRor the calories your body burns simply by being alive. Following a short-term plan like these can also help give you a finite time to focus on getting your nutrition nailed down, and on determining what fat-loss supporting supplements will work for you.

Measure rice, pasta, liquids and much more with this multi-set of measuring cups and spoons. Home Body. After the hundredth or so time that you hear "abs are made in the kitchen," it can be tempting to spend all your time worrying about macronutrient ratios and pay less mind to other factors that are just as important to your overall results. But as you might imagine, not just any fat source will do.

Learn which carb sources are best and how you can easily bodyuilding them without using a scale! Depending on how many calories you cut out of your diet and how much exercise you're getting, pounds per week is a reasonable goal. Even the perfect macronutrient ratio is ineffective if your calorie intake is too high or low. They're often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Then, you could have more carbs to "spend" at dinner. It's one measurement of many, but one that definitely matters!

Macro Calculator

Or not sure which goal is right for you? About the Author. If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more.

  • On the contrary, as fitness coach Sohee Lee writes, many researchers believe just three weeks is enough time to create lasting healthy habits.

  • Here's how to figure out what's right for you: Sedentary: You work at a desk job and you don't do much housework, walking, or exercising.

  • GeorgeRudy Getty Images. Diet Recommendations: Mesomorphs do well in the middle range for carbohydrates, between percent of total calories.

  • Not only does that word have negative connotations, it also usually means you're only doing it for a short period of time, often focusing primarily on cutting calories as low as possible.

  • Thirdthe calculator will translate your calorie intake into an optimal amount of daily protein, carbohydrates and fats to help you meet your goal as effectively as possible.

  • These popular calculators can help you dial in your plan!

Sarah Wilkins Sarah Wilkins is a nutritionist, business owner, researcher, and author. When calculating macronutrients, you can start with a basic structure based on your weight and fitness goals. To learn more about fat burners and weight-loss supplements, check weight bodybuilding the article " The Complete Guide to Fat Burners. Many pro fitness athletes utilize a "building" phase lasting several weeks or months, followed by a "cutting" phase to achieve a well-developed, yet lean physique. If your target calories are, say, 1, per day, and you basically live on fast food and pastries to get them, you might lose some weight. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.

Here's how much you need and how to measure it for each meal. Here are the next steps on your journey to customize your nutrition:. Here's how to figure out what's right for you: Sedentary: You work at a desk job and you don't do much housework, walking, or exercising. This can help you establish a consistent, sustainable pace of weight gain.

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