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What to Enter into Food Weight Finder for Building Lean Muscle

Understanding your macros is a key step in creating the perfect meal plan, especially when using a tool like Food Weight Finder. Here's a simple guide to calculate your macros in grams, using your BMR, deficit or surplus percentage, and the number of meals per day.

1. Calculate Your BMR

Your BMR, or Basal Metabolic Rate, tells you the number of calories your body needs at rest. There are many online tools to help with this, factoring in your age, weight, height, and gender.

2. Determine Your Caloric Needs

Assuming your BMR is 1780 and you want to gain lean muscle with a surplus of 15%, plus you burn an extra 300 calories through exercise:

1780 + (1780 * 0.15) + 300 = 2363.

If you plan to eat 3 meals a day:

2363 / 3 ≈ 787.67 calories per meal.

3. Break Down the Macros

For gaining lean muscle, you might go for a 50% protein, 25% carbs, and 25% fats split:

  • Protein: (787.67 * 0.5) / 4 ≈ 98.46 grams

  • Carbs: (787.67 * 0.25) / 4 ≈ 49.23 grams

  • Fats: (787.67 * 0.25) / 9 ≈ 21.85 grams

(Protein and carbs both provide 4 calories per gram, while fats provide 9.)

Final Thoughts

This simple method helps you determine the macros to enter into Food Weight Finder. It's tailored to your specific goals, whether you're looking to lose fat or gain lean muscle.

Once you've got these numbers, plug them into Food Weight Finder, and you'll be on your way to perfecting your meal planning. It's a handy way to align your culinary creations with your fitness journey. Happy cooking!


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