In this video, I give you a simple method for calculating your caloric intake and adjust it depending if you want to gain muscle or lose weight.
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What Is The Best Macronutrient Ratio For Bulking And Cutting:
https://www.youtube.com/watch?v=VIFRY_--YuUTo summarize the method in this video:
1. Determine your current physique (weight, bodyfat level) and your goal.
2. Use a calculator that takes into consideration your current bodyfat level and calculate your maintenance caloric intake.
3. Measure your weekly average weight for 2 weeks and correlate to see if the caloric intake from the calculator is your true maintenance. (Because the calculators are a little bit off)
4. Once you know your maintenance from there all it takes is to decrease calories for weight loss or for muscle gain.
For weight loss I recommend reducing based on how you fall into one of these 3 categories:
1 - Very Lean (You can see your abs already): You should reduce between 5-8% of your daily calories to preserve as much muscle mass as possible if your goal is to lose more weightt. Your weekly weight loss target in this category will be 0.5% of body-weight loss per week.
2 - Between Lean and Overweight (You can see the outlines of your abdominal or maybe a 2-pack (not Shakur :) ): For this category, I recommend reducing about 10% of the intake per day to get to about 1% of body-weight loss per week. It might be necessary to reduce a few times until you get to that 1% loss.
3 - Overweight (You can't see your abs at all and you have a high bodyfat percentage) - For this category, you can go a bit more aggressive with weight loss and aim for 1.5-2% of body-weight lost per week. You can also reduce your maintenance daily calories by 15-20% to make sure that weight loss per week goal is achieved.
As for setting up your macros check that video above:
Protein will be based on your lean body mass, typically 0.83-1.3g per lbs or lean body mass.
Fats will be 15-30% of your total calories, depends on your lifestyle and if you wanna have a more flexible diet then I recommend being in the 25-30% range.
Carbs will be whatever is left from protein and fats. Typically if you train 5-6 times a week or if you do a lot of endurance training then you'll need to go higher carbs and lower on the fast.
Your protein intake will roughly stay the same throughout your lifting years as the lean body mass doesn't increase that fast. You can, however, increase protein further if you're having issues with hunger as it helps with satiety.
As for fats and carbs, you can be very flexible there. There's no magic or best ratio. Try not to go to the extreme on either super low carbs or super low fats because it's gonna make your nutrition very unsustainable.
So once you've established your maintenance using the method in the video you set up a target weight gain goal for these 3 categories:
1 - You've been lifting intelligently for 5+ years: You wanna gain about 0,5% of body-weight per month. There's no point in going higher because the speed at which you gain muscle is slow and a lot of the extra weight gain will be bodyfat.
2 - You've been lifting for about 1-2 years and you don't carry a lot of muscle mass. You can go up to 1% of bodyweight gained per month.
3 - You're new to lifting (less than 6 months of experience) and you're fairly skinny, to begin with. You can go up to 2% of bodyweight gained per month. This is the only category where you actually bulk.
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