A Quick Nutrition Mathematics Review

Before calculating the percentages of each of the macronutrients (protein, carbohydrates, and fat) make up of your total food intake, you must know the calorie conversion of each of them. A calorie is a unit to state the heat content of food. In simple terms, what energy is needed to “burn up” that type of food. 
     -: Calorie Conversion :- 
One calorie of protein is equal to 4 grams.
One calorie of carbohydrate is equal to 4 grams.
One calorie of fat is equal to 9 grams.

If you want 55 percent of the 2,500 calories you’ve allowed yourself for the day to come from protein, simply multiply 2,500 by .55. That means 1,375 of your 2,500 calories would come from protein. If you divide those 1,375 calories by 4 (the amount of grams one calorie of protein is equal to), you’ll determine that you need 343.75 grams of protein every day.
If you eat eight meals a day and feel you should distribute protein evenly throughout the day, each of those eight meals would consist of about 43 grams.
If you want 30 percent of the 2,500 calories you’ve allowed yourself for the day to come from carbohydrates, multiply 2,500 by .30. Which means 750 of your 2,500 calories would come from carbohydrates. If you divide those 750 calories by 4 (the amount of grams one calorie of carbohydrate is equal to), you’ll determine that you need 187.5 grams of carbohydrates every day.
If you eat eight meals a day and feel you should distribute your carbohydrates evenly throughout the day, each of those eight meals would consist of about 25 grams.
If you want 15 percent of the 2,500 calories you’ve allowed yourself for the day to come from fat, multiply 2,500 by .15. Which means 375 of your 2,500 calories would come from fat. If you divide those 375 calories by 9 (the amount of grams one calorie of fat is equal to), you’ll determine that you need about 42 grams of fat every day.
If you eat eight meals a day and feel you should distribute your fat evenly throughout the day, each of those eight meals would consist of about 5 grams. Notice the totals of 42 grams of protein, 25 grams of carbohydrates, and 5 grams of fat that we determined each meal will consist of are very close to the nutritional breakdown of a typical meal replacement.
You can check your work by adding the amount of calories you have determined for each of the macronutrients are equal to the daily total of calories for the day in this manner:
Total protein (55%) = 1,375
Total carbohydrates (30%) = 750
Total fat (15%) = 375                   
Total calories for the day = 2,500 

Eating To Build Muscle Mass

 

When eating to gain muscle, the best (and the simplest) advice I have ever received was, “Don’t eat to get fat. Don’t eat to stay lean. Eat to grow!” Many bodybuilders are confused when it comes to eating the right amount of food necessary to build quality muscle. I suggest starting with the number that you’ve calculated with the Harris-Benedict equation then make adjustments from there.

You often hear about bodybuilders who eat up to 10,000 calories a day. That’s a lot of food! At my body weight, my calories normally range from 3,000 to 4,000 calories a day.

You want to make determining the amount of calories you should eat to build muscle and maintain low body fat levels even easier? Just pick a number for your total daily calorie intake like 2,000, 2,500, or 3,000. Then, divide those calories into around 55 percent protein, 30 percent carbohydrates, and 15 percent fat. Use that as a starting point and make adjustments from there.