Calculating Your Calories and Macros for Gains - An Easy Macro Guide

How to Gain Muscle Fast: An Easy Macro Guide

Gaining muscle mass requires a dedicated approach to training, nutrition, and recovery. Many people find themselves struggling to increase mass despite training consistently because their diets are lacking sufficient calories. An old-school approach to bulking phases involved “dirty bulks” where people would eat as many calories as possible in a day to achieve a caloric surplus, regardless of the quality of these food sources. The problem with this approach is that often after a “dirty bulk”, people gain unnecessary body fat which requires a fat loss phase shortly after.

Our easy macro guide will help you gain muscle fast and effectively. You’ll know what daily caloric surplus range you should aim for, the recommended daily intake of the 3 macronutrients for mass gaining, and the highest quality sources of these macronutrients.

What Are Macros?

Macronutrients are found in the foods we eat in the form of protein, carbohydrates, and fats. They provide our bodies with calories and play important roles in major functions of the body. Different foods provide varying amounts of macronutrients. Fruits, vegetables, and grains provide high amounts of carbohydrates while animal-based products (meat, dairy, eggs) tend to be high in protein and/or fats.

Macronutrients vs Micronutrients

Micronutrients are found in the food we eat and supplements we take in the form of vitamins and minerals. Unlike macronutrients, micronutrients do not provide calories and they’re consumed in smaller amounts. But they’re still needed by our bodies to function properly. Most food groups that provide macronutrients will also provide some micronutrients, especially if they’re whole, unprocessed foods.

Macros vs. Calories

Macronutrients are sources of calories; and each provides different calorie amounts. Carbohydrates and protein provide 4 calories per gram while fat provides 9 calories per gram. Alcohol contains 7 calories per gram, although it’s not essential for sustaining life. Keeping track of your overall caloric intake and specific macronutrients is an effective way to promote muscle growth.

Although there have been instances in scientific literature of muscle growth occurring during low calorie diets, a diet with a sustained calorie surplus is considered optimal for promoting muscle growth.[1] Caloric surpluses can help promote the anabolic processes of muscle growth and support the increased training demands from resistance training during a mass gain phase. The size of the caloric surplus will vary based on several factors. Individuals that have less training experience will likely see greater benefits from a larger caloric surplus, while advanced individuals may be more likely to gain additional fat mass if their caloric surplus is too large.

There’s yet to be an exact energy intake recommended for increasing skeletal muscle mass. That’s because a variety of factors like age, genetics, and training status can present nuances to how one responds to a caloric surplus. In general, many practitioners recommend a surplus range of an additional 1,500 – 2,000 calories per day to support increased skeletal muscle mass growth while minimizing increases in body fat for weight-stable athletes.[2] For individuals who struggle with lean mass gains while following resistance training programs, caloric intakes as high as an additional 4,000 calories per day have been recommended.[3] Alongside these caloric surpluses, individuals should be monitoring their body composition, weight, and strength levels and adjusting regularly.

Best Protein Sources

Protein plays an important role in the repair, recovery, and growth of muscle tissue, and are composed of chains of amino acids.

According to scientific literature, current protein recommendations for muscle growth suggest 1.4-2.0 g per kg per day for resistance-trained individuals.[4] For best results, it’s recommended that this daily intake amount be met through evenly spaced protein servings throughout the day. That means a protein serving of 0.25-0.40 g/ kg of body weight at each meal (or about 20-40 g of protein) every three to four hours to maximize muscle protein synthesis.[5]

Some critical factors to consider when rating a protein’s quality for muscle building is its leucine content and digestion rate. Protein sources with a high leucine content include dairy (9-11%), eggs (8.6%), and meat (8%). And fast-digesting sources are whey, egg whites, soy, and lean meat (>95%) while some slow-digesting sources include casein and fatty cuts of meat (<80% lean).[6]

Common Protein Sources

• Beef
• Goat
• Pork
• Chicken
• Turkey
• Tuna
• Salmon
• Shrimp
• Egg
• Milk
• Whey Protein Powder
• Casein
• Cottage Cheese
• Greek Yogurt
• Soy
• Lentils
• Peas
• Chickpeas
• Beans (black beans, kidney beans)

The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is currently the preferred method for measuring a protein’s value in human nutrition. The PDCAAS scale has been adopted by both the Food and Drug Administration (FDA) and the World Health Organization (WHO). The highest ranked protein sources in the PDCAAs include whey protein, casein, egg, milk, and soy protein — with whey protein having the highest biological value. That’s why we use premium whey protein isolate in COR-Performance Whey! It delivers that fast-digesting, highest bioavailable protein source in delicious flavors.

Best Healthy Fat Sources

Fats play important roles in the body like energy storage, insulation, and hormone synthesis.

Current evidence recommends a dietary fat intake around 20-35% of all calories. This aligns with the daily fat intake range The American College of Sports medicine recommended for athletes of 0.5-1.5 g per kg per day.[7] Keep in mind that low fat diets can result in a reduction of circulating testosterone, so it isn’t recommended that daily fat intake dip below 15-20% of total daily calories.[8] However, an excessively high daily fat intake isn’t recommended either. Not if you want to build muscle that is! Studies of resistance trained individuals following ketogenic diets have consistently shown inferior results compared to moderate or lower fat approaches with ample carbohydrate intake.[9]

Common Fat Sources

• Avocados
• Olives
• Nuts (almonds, cashews, macadamia, walnuts)
• Seeds (chia, flax)
• Egg yolk
• Fatty fish (salmon, mackerel, sardines)
• Dairy products (cheeses, milk, yogurts)
• Pork
• Beef

Best Carb Sources

Carbohydrates play an important role in the production of energy in the body. They are composed of carbon, hydrogen, and oxygen.

In a review of nutrition guidelines for strength athletes (like bodybuilders and weightlifters), the authors recommended a daily carbohydrate intake of 4.0-7.0g/kg/day.[10] This range is aligned with the average daily carbohydrate intake of 5.0 g/kg/day observed in studies of the dietary habits of bodybuilders, including those that finished in the top 5 of their competitions.[11] Higher carbohydrate intakes of 8.0-10 g per kg per day have been reported in athletes training moderate to high intensities (70% or more of their VO2 max) for upwards of 12 hours a week.[12] Low carbohydrate diets (35-40% daily intake or lower) may negatively affect the free testosterone to cortisol ratio which may impact recovery.[13]

Common Carbohydrate Sources

• Fruits
• Vegetables
• Oats
• Rice
• Breads
• Noodles
• Cereals
• Legumes

Calculating Macros for Muscle Gain

Tracking macros is an effective method for anyone looking to gain muscle. No wonder it’s popular with bodybuilders! Some of the benefits of tracking macros include accounting for total caloric intake and improved precision when adjusting your diet. Bodybuilders will regularly adjust their overall caloric intake and macronutrient ratios based on performance in the gym and body composition changes.

In a study that looked at the dietary practices of competitive male and female bodybuilders, the authors revealed that male competitors consumed an average of 3292 calories/ day during contest prep while female competitors consumed an average of 1739 calories/ day during contest prep. [14] The male competitors followed a macronutrient split of:

• 52% of calories from carbohydrates
• 28% from protein
• 22% from fat

While the female competitors consumed:

• 59% of calories from carbohydrates
• 28% from protein
• 12% from fat

 

Macro Ratios for Bodybuilders in Off-Season

These macro ratios were in line with what a separate review article on macronutrient considerations for bodybuilders. It recommended an off-season diet where 55-60% of calories come from carbohydrates, 25-30% of calories come from protein, and 15-20% of calories come from fat.[15]

General guidelines for bodybuilders in the offseason recommend: a caloric surplus of 10-30%, with advanced lifters being cautioned to use a more conservative surplus. A protein intake of 1.6-2.2 g per kg per day, a moderate fat intake of 0.5-1.5 g per kg per day, and the remaining calories coming from carbohydrates, approximately 3-5 g per kg per day.[16]

How to Track Your Macros

There are several ways to track macronutrients to stay on track of a bulking plan, including old school and new school methods.

1. Apps are an easy way to get started. They involve the use of phone applications to keep track of caloric and macronutrient intake. Some apps are free while others may charge a monthly or yearly membership. The functionality of apps will vary across platforms. Some require users to manually enter the information of foods while others can track your intake from pictures you upload. Apps can be a simple and convenient way to track macronutrients.
2. The Hand Method involves using your hands to measure portion sizes and approximate macronutrient intake. Using the hand method: 1 serving of protein is the size of our palm, 1 serving of vegetables is the size of a closed fist, 1 serving of carbohydrates is the size of a cupped hand, and 1 serving of fats is the size of a thumb. This method is very convenient and easy to follow but lacks accuracy for calculating exact macronutrient amounts
3. A Food Scale a staple tool many bodybuilders have relied on for decades. Using food scales to track macros involves adding food to an empty scale to measure its weight and calculating the caloric equivalent of this food. Say you want to have 40 g of carbohydrates (160 calories) for breakfast, you’d pour a carbohydrate source like oats onto a food scale and weigh it, then you’d add or remove oats until the scale reads 40 g. This method of macronutrient tracking allows for a great deal of precision and awareness of food intake, but it can be tedious and inconvenient for some people.
   
   
   

Take Away Tips for Calculating Macros & Gains

• Aim for a daily protein intake in the range of 1.4 - 2.2 g per kg per day. With this total amount split up in servings of about 20-40 g of protein per meal throughout the day.
• Aim for a carbohydrate intake of 3.0-7.0 g per kg per day. If you train at a moderate to high intensity and a high volume, then higher carbohydrate intakes (8-10 g per kg) may be more appropriate.
• Keep track of your daily caloric and macronutrient intake for best results. Find a tracking method that works best for your lifestyle.
• Use COR-Performance Whey or Whey Sport as high-quality delicious protein sources in your mass gaining plan.
• COR-Performance Whey Isolate Protein Powder is an optimal source of protein when you’re looking to maintain lean muscle, replenish nutrients after a workout, and indulge your sweet tooth guilt-free.

• Use COR-Performance Whey to increase your caloric intake. This precision crafted formula contains high-quality protein, carbohydrate, and fat sources. When it comes to lean muscle gains the right ratio of high-quality protein, carbohydrates, and fats is important.
• Whey Sport is the go-to for athletes seeking a delicious high-quality protein powder with added ingredients for strength & performance. With incredible flavors and an NSF-Certified for Sport certification, Whey Sport is the choice of athletes of all types - both on and off the field.

References

[1] https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
[4] https://pubmed.ncbi.nlm.nih.gov/31028659/
[5] https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
[6] https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
[8] https://link.springer.com/article/10.2165%2F00007256-200434050-00004
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769537/
[12] https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769537/
[15] https://link.springer.com/article/10.2165/00007256-200434050-00004
[16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/