{"id":191933,"date":"2020-10-28T11:13:39","date_gmt":"2020-10-28T10:13:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=191933"},"modified":"2024-05-09T08:44:24","modified_gmt":"2024-05-09T06:44:24","slug":"how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/","title":{"rendered":"How to calculate energy and macronutrient intake for weight loss or muscle gain?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#10_steps_to_determine_the_optimal_energy_intake\" title=\"10 steps to determine the optimal energy intake\">10 steps to determine the optimal energy intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#1_Write_down_basic_information_about_yourself\" title=\"1. Write down basic information about yourself\">1. Write down basic information about yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#2_Calculate_your_BMR_%E2%80%93_basal_metabolic_rate\" title=\"2. Calculate your BMR \u2013 basal metabolic rate\">2. Calculate your BMR \u2013 basal metabolic rate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#3_Determining_the_demands_of_your_job_and_lifestyle\" title=\"3. Determining the demands of your job and lifestyle\">3. Determining the demands of your job and lifestyle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#4_Determining_the_complexity_of_sports_activities\" title=\"4. Determining the complexity of sports activities\">4. Determining the complexity of sports activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#5_Determining_the_overall_intensity_of_the_average_day_of_the_week_and_the_average_energy_intake\" title=\"5. Determining the overall intensity of the average day of the week and the average energy intake\">5. Determining the overall intensity of the average day of the week and the average energy intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#6_Taking_into_account_the_amount_of_energy_needed_to_process_nutrients_from_food_thermic_effect_of_food\" title=\"6. Taking into account the amount of energy needed to process nutrients from food (thermic effect of food)\">6. Taking into account the amount of energy needed to process nutrients from food (thermic effect of food)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#7_Optimal_adjustment_of_macronutrients_for_maintaining_body_weight_and_good_fitness\" title=\"7. Optimal adjustment of macronutrients for maintaining body weight and good fitness\">7. Optimal adjustment of macronutrients for maintaining body weight and good fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#8_How_to_lose_weight_Adjust_your_energy_and_nutrient_intake_for_weight_loss\" title=\"8. How to lose weight? Adjust your energy and nutrient intake for weight loss\">8. How to lose weight? Adjust your energy and nutrient intake for weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#9_How_to_gain_weight_and_muscles_Adjust_your_energy_and_nutrient_intake_for_muscle_gain\" title=\"9. How to gain weight and muscles? Adjust your energy and nutrient intake for muscle gain\">9. How to gain weight and muscles? Adjust your energy and nutrient intake for muscle gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#10_How_to_convert_the_numbers_and_macronutrients_into_a_diet\" title=\"10. How to convert the numbers and macronutrients into a diet?\">10. How to convert the numbers and macronutrients into a diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#What_is_the_lesson_and_what_helped_Carol_as_much_as_possible\" title=\"What is the lesson and what helped Carol as much as possible?\">What is the lesson and what helped Carol as much as possible?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><span class=\"\" title=\"\"><strong>The vast majority of our daily routines shape our lives<\/strong> and have a huge impact on what foods we prefer, whether we live actively or prefer to sit down to watch a new TV series or a movie.<\/span> We are somehow used to our lifestyle, when we change only a few favorite dishes and we may not even be able to imagine a day without a morning cup of coffee with sweet pastries.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However,&nbsp;<strong>every year we want to \u201cdo something\u201d with ourselves with iron regularity<\/strong>&nbsp;from January 1, as soon as spring begins and warmer weather comes in handy, before the holidays, from Monday, during the summer or before social events.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">There were enough futile attempts that ended in failure.<\/span> <span class=\"\" title=\"\">Let&#8217;s show you instructions on <strong>how to handle it this time and find out how we should on a long-term basis and not just for a month<\/strong> according to the latest diet plans.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Optimal energy intake is the key to losing weight, gaining muscle, or maintaining good fitness.<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Vehicles work thanks to fuels, plants bloom and grow thanks to photosynthesis, and we humans obtain energy for life from food and the drinking regime.<\/span> <span title=\"\">It is the balanced energy balance, <strong>a long-term and average balance between energy intake and energy expenditure, which guarantees that we maintain weight<\/strong> and do not gain or lose body weight. <span style=\"color: #ff6600\">[1]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">However, f<strong>or most people, optimal energy intake is like a god.<\/strong><\/span> <span class=\"\" title=\"\">Everyone somehow suspects that it exists, but no one has ever seen it before.<\/span> <span title=\"\">But we will take a look at this optimal energy intake as close as possible.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\" alt=\"How to adjust your energy intake for weight loss or muscle gain\" class=\"wp-image-187157\" style=\"width:843px;height:563px\" title=\"How to adjust your energy intake for weight loss or muscle gain\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_steps_to_determine_the_optimal_energy_intake\"><\/span>10 steps to determine the optimal energy intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Modern scientific knowledge and decades of research show that energy intake with an appropriate ratio of macronutrients determines whether we maintain, gain or lose weight. <span style=\"color: #ff6600\">[2] [3] [4]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Let&#8217;s take Carol as an example. She recently started doing sports and would like to strengthen her figure and maybe lose some weight.<\/span> <span title=\"\">However, Carol does not know how much energy and macronutrients she should receive.<\/span> <span title=\"\">With our instructions, Carol can do it.<\/span><\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Write_down_basic_information_about_yourself\"><\/span>1. Write down basic information about yourself<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In order for the result of energy intake to be as accurate as possible, we need to know a lot of current information about ourselves.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>We need to know:<\/strong> gender, age, height (cm), weight (kg), optionally % of body fat and lifestyle demands from the point of view of job \/ study and sports activities<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Ideally, we also need to know<\/strong> the current intake of energy and nutrients, which we use to maintain our body weight for a period of 1 week.<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">We know everything we need to know about Carol:<\/span><\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carol is 27 years old, 180 cm tall, weighs 80 kilograms and does not know % of her body fat<\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">By an honest weekly entry in the nutritional calculator (<a rel=\"noopener noreferrer\" class=\"ek-link ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\">MyFitnessPal<\/a>, <a rel=\"noopener noreferrer\" class=\"ek-link ek-link\" href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\">Yazio<\/a>), she found that her average daily energy intake, at which she maintains a stable body weight, is 2,700 kcal.<\/span><\/span><\/p><\/li>\n\n\n\n<li>Carol works in the office as an administrative worker and spends most of her time sitting at a computer. She spends her free time cooking, reading, watching TV series, with her boyfriend and family. If possible, she goes on trips with her boyfriend over the weekend and spends weekends actively.<\/li>\n\n\n\n<li>Carol goes to the gym three times a week for an hour for a circular workout and goes swimming for an hour twice a week.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Calculate_your_BMR_%E2%80%93_basal_metabolic_rate\"><\/span><br><strong>2. Calculate your BMR \u2013 basal metabolic rate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">The energy hidden under the term <strong>basal metabolism is the amount of energy needed to maintain basic bodily functions in complete peace.<\/strong><\/span> <span title=\"\">We can imagine it as relaxing in bed or on the couch without further activity.<\/span> <span title=\"\">For most of us, this component accounts for <strong>60-75% of total energy expenditure.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">A huge number of more or less accurate calculators to calculate basal metabolism are roaming the waters of the Internet.<\/span> <span title=\"\">We can make the calculation easier by using our <strong><a href=\"https:\/\/gymbeam.com\/blog\/bmr-calculator\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GymBeam online BMR calculator.<\/a><\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, for the overall picture and understanding of the issue, we will also do the calculation on paper.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">BMR calculation without knowledge of % body fat<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Miffin-St.<\/span> <span class=\"\" title=\"\">Jeore&#8217;s equation is <strong>one of the most accurate equations for calculating BMR,<\/strong> so it is used by a number of better quality online calculators.<\/span> <span title=\"\">Its wording is as follows.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>For men:<\/strong> 10 x weight in kilograms + 6.25 x height in centimeters &#8211; 5 x age in years + 5<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>For women:<\/strong> 10 x weight in kilograms + 6.25 x height in centimeters &#8211; 5 x age &#8211; 161<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Carol calculated:<\/strong> 10 x 80 kg + 6.25 x 180 cm &#8211; 5 x 27 years &#8211; 161 = 1 629 kcal<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">BMR calculation with knowledge of % body fat<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">The Katch-McArdl equation <strong>calculates Fat Free Mass (FFM) &#8211; fat-free body weight<\/strong> (all body weight after fat deduction), which is more accurate especially for people and athletes with a low % body fat.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>For men and women:<\/strong> 21.6 x weight without fat + 370<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Carol does not know her % body fat and it is enough to calculate it using Miffin-St.<\/span> <span title=\"\">Jeor&#8217;s equation.<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">When calculating BMR, <strong>we can encounter a number of equations<\/strong>, including the notorious Harris-Benedict equation.<\/span> <span title=\"\"><strong>The result of each of them is a slightly different number,<\/strong> which can differ by about 100 kcal.<\/span> <span title=\"\">Value calculated using Miffin-St.<\/span> <span title=\"\">Jeor&#8217;s equation is one of the most accurate and we will follow it in the next calculation.<\/span> <span title=\"\">If you are interested in more information about metabolism, read our article <a href=\"https:\/\/gymbeam.com\/blog\/what-is-basal-metabolism-and-how-to-calculate-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>What is basal metabolism and how to calculate BMR?<\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg\" alt=\"Calculate your BMR - basal metabolic rate\" class=\"wp-image-187171\" style=\"width:843px;height:562px\" title=\"Calculate your BMR - basal metabolic rate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Determining_the_demands_of_your_job_and_lifestyle\"><\/span>3. Determining the demands of your job and lifestyle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>At this point, most mistakes are made,<\/strong> given that we generally tend to overestimate the amount of movement.<\/span> <span class=\"\" title=\"\">Determining these coefficients is a very difficult matter for researchers and ourselves when we want to determine our energy needs as accurately as possible.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong><span class=\"\" title=\"\">Lifestyle intensity and activity factor are collectively referred to as the PAL (Physical Activity Level) coefficient.<\/span><\/strong> <span title=\"\">We call this coefficient <strong>PAL1<\/strong>.<\/span> <span title=\"\">The table below is sort of a stepping stone to determining lifestyle intensity as accurately as possible.<\/span> <span title=\"\">If you <strong>are not quite sure, direct the estimate to a rather smaller number.<\/strong><\/span> <span title=\"\">The coefficients are based on <strong>generally accepted average values,<\/strong> which are similar, for example, to those used by the calculator from the US Department of Health and Human Services.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">lifestyle demands<\/th><th class=\"has-text-align-center\" data-align=\"center\">detailed description<\/th><th class=\"has-text-align-center\" data-align=\"center\">activity factor (coefficient PAL1)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Low<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sedentary work and lifestyle with a minimum of movement during the day<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Light<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Little active jobs with a predominance of sedentary work and occasional exercise and routine housework (work in education system, driver of postal and delivery services, salesman)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Medium<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Moderately active jobs with a predominance of work in motion (average demanding manual work, craftsmen, kitchen staff, bicycle delivery)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6-1,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>High<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Very active jobs with a predominance of manual work throughout the day (demanding work in industry, construction, non-mechanized agriculture)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7-2,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">We can begin to argue that <strong>we do not live the same way every day.<\/strong><\/span> <span title=\"\">This is especially true on gray days and weekends.<\/span> <span title=\"\">What to do in such a case?<\/span> <span title=\"\"><strong>We add the coefficients PAL1 of individual days during the week and divide by 7.<\/strong> We can be inspired by Carol&#8217;s example below.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What lifestyle intensity factor is most accurate for Carol?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">We know about Carol that she <strong>works in the office<\/strong> as an administrative worker and <strong>spends most of her time sitting <\/strong>at a computer.<\/span> <span title=\"\">In her free time, she enjoys cooking, reading, watching TV series, or time spent with her boyfriend and family.<\/span> <span title=\"\">If possible, she goes on trips with her boyfriend over the weekend and spends her free days actively.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>PAL on weekdays<\/strong>: Carol tends to sit, take public transport to and from work, use escalators and rest at home after mentally demanding working days.<\/span> <span title=\"\">Her PAL1 will be an estimated <strong>1.3.<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>PAL over the weekend:<\/strong> Over the weekend, Carol goes on trips to the nature with her boyfriend, does most of the housework, so she is quite active throughout the day.<\/span> <span title=\"\">Late Sunday afternoon and evening are devoted to cooking and preparing food in boxes for work.<\/span> <span title=\"\">Her PAL1 on weekends is an estimated <strong>1.6.<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Average weekday PAL1:<\/strong> Obtained by calculation ((1.3 x 5) + (1.6 x 2)) \/ 7 = <strong>1.39<\/strong><\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Determining_the_complexity_of_sports_activities\"><\/span>4. Determining the complexity of sports activities<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Just as we have determined the demands of a lifestyle in terms of energy, we must also determine the energy demands of sports activities that we perform regularly during the week.&nbsp;<strong>We must also take into account the intensity of sports activity<\/strong>&nbsp;expressed by heart rate.&nbsp;For example,&nbsp;<strong>the more intense (faster) we run, the closer the upper limit of the interval is to the PAL2 coefficient for the running hour.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Indicative values of the coefficient of physical activities (PAL2)<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Type of activity<\/th><th class=\"has-text-align-center\" data-align=\"center\">Indicative average PAL2 PER HOUR OF ACTIVITY<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Strength sports (strength training in the gym, circular training in the gym, crossfit, body weight training, street workout)<\/span><\/span><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Team and racquet sports<\/strong> (hockey, football, volleyball, basketball, floorball, futsal, tennis, squash, table tennis)<\/span><\/span><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,45<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Endurance sports<\/strong> (walking, running, swimming, cycling, rowing)<\/span><\/span><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,5&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Intensive group activities<\/strong> (aerobics, circuit training, TRX, Body Pump)<\/span><\/span><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3-0,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>When we go for a faster walk, the PAL2 coefficient for an hour of activity will be around 0.2. However, if we go jogging intensively at a speed of 10-12 km \/ h, PAL2 will be somewhere between 0.4-0.5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Just as we have taken into account the coefficient of lifestyle intensity for an average day, it is also necessary to take into account the intensity of sports activities. Let&#8217;s show it again with Carol&#8217;s example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What coefficient of sports activity is most accurate for Carol?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Carol goes to the gym <strong>three times a week for an hour of circular workout and goes swimming for an hour twice a week.<\/strong><\/span> <span title=\"\">Since she is a bit of a newcomer to the gym, the PAL2 coefficient will be at the lower end of the interval.<\/span> <span title=\"\">But Carol can swim quite well and does not save energy in an hour in the pool, so PAL2 attacks higher values.<\/span><\/span><\/div> <\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><div class=\"tlid-transliteration-content transliteration-content full\"><\/div><\/li><li>Carol&#8217;s hour-long circural training corresponds to about PAL2 = 0.25 and swimming time to PAL2 = 0.30. <\/li><li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Total volume of sports activities in the week PAL2<\/strong> = 3 x 0.25 + 2 x 0.3 = <strong>1.35<\/strong><\/span><\/span><\/p><\/li><li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Average day of the week PAL2<\/strong>: 1.35 \/ 7 = <strong>0.19<\/strong><\/span><\/span><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg\" alt=\"How many calories do I burn in sports?\" class=\"wp-image-187184\" style=\"width:843px;height:562px\" title=\"How many calories do I burn in sports?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Determining_the_overall_intensity_of_the_average_day_of_the_week_and_the_average_energy_intake\"><\/span>5. Determining the overall intensity of the average day of the week and the average energy intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Now we simply get the total coefficient of the level of physical activity by simply adding the partial values in the form of PAL1 representing the intensity of work and lifestyle and PAL2 representing sports activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What overall average day intensity factor is most accurate for Carol?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>PAL<\/strong> = PAL1 + PAL2 = 1.39 + 0.19 = 1.58<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Average daily energy intake<\/strong> = BMR x PAL = 1,629 x 1.58 = <strong>2,574 kcal<\/strong><\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Taking_into_account_the_amount_of_energy_needed_to_process_nutrients_from_food_thermic_effect_of_food\"><\/span>6. Taking into account the amount of energy needed to process nutrients from food (thermic effect of food)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong><span class=\"\" title=\"\">The thermic effect of food is the energy that the body needs to process nutrients.<\/span><\/strong> <span title=\"\">The amount of this energy corresponds on average to about 10% of the total energy intake.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is Carol\u2019s resulting optimal average daily energy intake?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Equation for the resulting daily energy intake<\/strong>: BMR x (PAL1 + PAL2) x 1.1 (thermic effect of food)<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Resulting daily energy intake:<\/strong> 2,574 x 1.1 = <strong>2,831 kcal<\/strong><\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the beginning, we stated that Carol wrote down everything she ate and drank for a week. Her average daily energy intake was 2,700 kcal. The difference of 131 kcal compared to the calculation is negligible in this case.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">But what to do when the calculated energy intake is higher than in the case of a diet record?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Such situations can also occur and usually occur for several reasons.<\/span> <span title=\"\"><strong>Either we were not consistent in entering food in nutritional calculators,<\/strong> and thus we came up with a distorted number, we <strong>made a calculation error<\/strong> and overestimated the coefficient of physical activity, <strong>or the inappropriate diets of the past left a mark on us.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">If the error occurred in the first two cases, then the situation is fine.<\/span> <span class=\"\" title=\"\">However, the <strong>problem<\/strong> occurs if, despite all the correctly calculated and recorded values, <strong>the maintenance intake is much smaller than the calculated value.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">This problem usually occurs in <strong>people who have held one or more consecutive diets in the past<\/strong> which have excessively reduced their energy intake.<\/span> <span title=\"\">The body has not yet recovered from this &#8220;self-harming behavior&#8221; and keeps its weight on suspiciously low energy intake.<\/span> <span title=\"\">This intake can be tens of % less than the calculated value.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">If we have <strong>a stable body weight on energy intake that is close to the values of our basal metabolism, we need to think about it and undergo a refeed period.<\/strong><\/span> <span title=\"\">The refeed period can be characterized as a targeted and controlled increase in energy intake to optimal values.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>The size of such problematic energy intake can be expressed roughly as follows:<\/strong> BMR x 1.15<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>For Carol it would be:<\/strong> 1,629 x 1.15 = <strong>1,873 kcal<\/strong><\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">We see that this is a <strong>difference of less than 1,000 kcal<\/strong> compared to the energy intake that Carol calculated. If we consume significantly fewer calories than we should according to the calculation, it is not right and the situation needs to be addressed. This is mainly to make us feel more energetic, to supply the body with enough of all macro and micronutrients and to &#8220;start the metabolism at full speed.&#8221; In this state, even efforts to lose weight would be almost on the level of the &#8220;impossible&#8221;. It is simply necessary to gradually increase energy intake and start losing weight only at the point when we will receive enough calories (we can orient ourselves according to the calculation). In this case, Carol should <strong>slowly add about 100 kcal per week to her diet,<\/strong> so that her intake reaches more optimal values \u200b\u200bwithout a dramatic weight gain and the body recovers from previous periods of dieting. If there was a jump in energy intake by a few hundred calories, we would simply start gaining fat. But we do not want that, so it is necessary to go slow and give it time and care.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg\" alt=\"What should I do if I eat little and do not lose weight?\" class=\"wp-image-187197\" style=\"width:843px;height:562px\" title=\"What should I do if I eat little and do not lose weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Optimal_adjustment_of_macronutrients_for_maintaining_body_weight_and_good_fitness\"><\/span>7. Optimal adjustment of macronutrients for maintaining body weight and good fitness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Our guide to today&#8217;s article in the form of the imaginary Carol should maintain her body weight at an energy intake of 2,831 kcal. Since Carol also does strength training, spends weekends quite actively and she would also like to lose a little weight and strengthen her figure, it is necessary to take into account the higher protein intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 g of protein contains 4 kcal (17 kJ)<\/li>\n\n\n\n<li>1 g of fat contains 9 kcal (38 kJ)<\/li>\n\n\n\n<li>1 g of carbohydrates contains 4 kcal (17 kJ)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to take protein?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Protein intake falls within the wide recommended range of <strong>0.8-2 grams of protein per kilogram of body weight per day.<\/strong><\/span> <span class=\"\" title=\"\"><strong>The lower limit applies to generally inactive individuals<\/strong> who live a sedentary lifestyle, and <strong>the upper limit intake is particularly suitable for strength athletes<\/strong> who build muscle mass.<\/span> <span title=\"\">If we do sports, our daily protein intake should fall in the range of about <strong>1.4-2 grams per kilogram of body weight. <\/strong><span style=\"color: #ff6600\">[5] [6] [7]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Although Carol has a sedentary job, she does quite a lot of sports and is also involved in strength training, and at the same time she wants to change her body composition for the better.<\/span> <span title=\"\">Therefore, in order to keep it simple, we will choose for her a protein intake of 2 grams per kilogram of body weight.<\/span> <span title=\"\"><strong>Final protein intake:<\/strong> 2 x 80 = <strong>160 g,<\/strong> 160 x 4 = <strong>640 kcal<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Protein sources:<\/strong> meat, fish, seafood, dairy products and cheese, eggs, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legumes<\/a> (peas, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/red-kidney-beans-in-brine-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beans<\/a>, all kinds of <a href=\"https:\/\/gymbeam.com\/pasta\/lentils\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lentils<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chickpeas<\/a>, edamame), pseudo-cereals (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">buckwheat<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amaranth<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts, seeds<\/a>, vegetable<\/span> <span class=\"\" title=\"\">meat substitutes, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegetable protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bars<\/a>.<\/span><\/span><\/div> <div class=\"tlid-transliteration-content transliteration-content full\"><\/div><\/div><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">If you are interested in other tips for foods that are rich in protein, read our article <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 foods with which you can easily add protein to your diet<\/strong><\/a><\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to take fat?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">The normally recommended fat intake should be in the range of <strong>20-30% of total energy intake (TEI).<\/strong><\/span> <span title=\"\">Excessive and insufficient fat intake carries its risks.<\/span> <span title=\"\">Fat is an essential nutrient for the optimal functioning of the body, and in addition, it gives food a specific taste.<\/span> <span title=\"\">However, it is necessary to be able to choose quality healthy fats and limit the intake of trans fats as much as possible.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Carol&#8217;s fat intake will be a middle ground in the form of 25% of total energy intake.<\/span> <span class=\"\" title=\"\"><strong>Final fat intake:<\/strong> 2,831 x 0.25 = <strong>707.75 kcal<\/strong>, 707.75 \/ 9 = <strong>78.5 g<\/strong><\/span><\/span><\/div> <\/div><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Sources of fat:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts and seeds<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oils<\/a>, olives, avocados, butter and as a natural component of animal protein.<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to take carbs?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">The standard recommended carbohydrate intake falls within a wide range of <strong>40-65% of TEI<\/strong>.<\/span> <span title=\"\">It also depends on the preference for fat or carbohydrate intake.<\/span> <span title=\"\">It&#8217;s up to everyone who chooses the path to the goal.<\/span> <span title=\"\">In general, however, it is also true that <strong>the more demanding a sport we do, the greater our need for carbohydrates.<\/strong><\/span> <span title=\"\">Carbohydrate intake is simply calculated by subtracting protein and fat from total energy intake.<\/span> <span title=\"\">We will meet the preference for quality wholegrain carbohydrates and at least 400 grams of vegetables and 200 grams of fruit per day, as well as the recommended daily fiber intake, which should be at least 30 grams per day.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carol&#8217;s carbohydrate intake is determined as follows: 2,831 &#8211; 707.75 &#8211; 640 = 1,483.25 kcal, 1,483.25 \/ 4 = 371 g<\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Sources of carbohydrates:<\/strong> <a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whole grains and cereals<\/a> (<a href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oatmeal<\/a>, <a href=\"https:\/\/gymbeam.com\/flours\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flour<\/a>, <a href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rice<\/a>, pasta, <a href=\"https:\/\/gymbeam.com\/bread-and-pastry\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bread and pastries<\/a>), pseudo-cereals, potatoes and sweet potatoes, <a href=\"https:\/\/gymbeam.com\/other-cereals\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">legumes<\/a>, fruits and vegetables.<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36625,5968,47731,28324,30271,30248,51493,36412,56863,39076,48616\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Carol\u2019s current routine intake of energy and macronutrients to keep fit:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2,831 kcal, 160 g protein (640 kcal), 78.5 g fat (707.75 kcal), 371 g carbohydrates (1,483.25 kcal)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg\" alt=\"How much protein, carbohydrates and fats should I eat?\" class=\"wp-image-187210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_How_to_lose_weight_Adjust_your_energy_and_nutrient_intake_for_weight_loss\"><\/span>8. How to lose weight? Adjust your energy and nutrient intake for weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In order to lose weight, we need to run into a&nbsp;<strong>caloric deficit.<\/strong>&nbsp;We do this simply by&nbsp;<strong>deducting a specific % of energy from the maintenance energy intake<\/strong>&nbsp;so that weight loss is safe and fast enough.&nbsp;After all, no one wants to lose muscle mass.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">It is most often widely recommended to <strong>simply subtract 500 kcal from the current energy intake<\/strong> and that&#8217;s it.<\/span> <span title=\"\">However, the % expression is better and more concise, when in practice we most often meet with the recommendation of <strong>10-30% of the caloric deficit,<\/strong> when 30% is already such an imaginary limit value of safe weight loss, in which it is necessary to pay attention to sufficient protein intake and focus on strength training<\/span> <span title=\"\">in order to maintain as much muscle mass as possible.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><strong><span class=\"\" title=\"\">Carol follows the middle ground in the form of a 20% caloric deficit.<\/span><\/strong> <span class=\"\" title=\"\">This means 2,831 x 0.8 = 2,265 kcal for her<\/span><\/span><\/div> <\/div><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong><span class=\"\" title=\"\">We will use the same procedure as in the previous case to calculate the individual nutrients.<\/span><\/strong> <span class=\"\" title=\"\">During <strong>weight loss, the importance of protein intake increases,<\/strong> which has a positive effect on maintaining muscle mass, accelerates recovery after training and <strong>can help get the appetite<\/strong> under control, which is doubly useful when losing weight.<\/span> <span title=\"\"><a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">Whey<\/a> or <a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noopener noreferrer\">vegetable<\/a> protein can help us increase our protein intake.<\/span> <span title=\"\">At the same time, Antonio (2016) together with other researchers proved that a protein intake of 2.6-3.3 grams per kilogram of body weight had <strong>no negative effect<\/strong> on the liver, kidneys and other biochemical markers during a 4-month period in healthy strength athletes.<\/span> <span title=\"\"><strong>The larger the caloric deficit and the more demanding the training program, the more pronounced the need for more protein intake<\/strong> and it can reach up to 2.7 g \/ kg per day. <span style=\"color: #ff6600;\">[8] [9] [10] [11] [6] [12]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How did Carol adjust her energy and macronutrient intake for weight loss?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Energy<\/strong>: 2,265 kcal<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Protein<\/strong>: 2 x 80 = <strong>160 g protein<\/strong> (640 kcal).<\/span> <span title=\"\">Carol has so far been satisfied with 2 g of protein per kilogram of body weight.<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Fats<\/strong>: 2,265 x 0.25 = 566.25 kcal, 566.25 \/ 9 = <strong>63 g fat<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Carbohydrates<\/strong>: 2,265 &#8211; 640 &#8211; 566.25 = 1,058.75 kcal, 1,058.75 \/ 4 = <strong>265 g carbohydrates<\/strong><\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When&nbsp;<strong>weight loss stops after a while, it is necessary to update the whole process.<\/strong>&nbsp;This is because we will need less energy.&nbsp;We will simply be smaller versions of ourselves.&nbsp;And the so-called&nbsp;Adaptive thermogenesis, which is manifested by a reduction in thyroid hormones, manipulation of the hormones of hunger and satiety, and also a reduction in energy expenditure through spontaneous and physical activity, is also reflected there.&nbsp;[13]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fat burners,<\/strong><\/a><strong>&nbsp;which work best following a physical activity, can also help us lose weight more effectively<\/strong>.&nbsp;Their often forgotten benefit represents a positive effect on concentration, dedication and concentration during training.&nbsp;Thanks to this, we can burn more calories during training than without using a fat burner.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During weight loss, the scale may show us a larger number than a few days ago, and it is not fat.&nbsp;If you\u2019re wondering how this is possible, read our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/why-the-scale-shows-you-a-higher-number-and-its-not-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Why Scale Shows You a Higher Number and It\u2019s Not Fat<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg\" alt=\"How to lose weight? Adjust your energy and nutrient intake for weight loss\" class=\"wp-image-187223\" style=\"width:843px;height:562px\" title=\"How to lose weight? Adjust your energy and nutrient intake for weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_How_to_gain_weight_and_muscles_Adjust_your_energy_and_nutrient_intake_for_muscle_gain\"><\/span>9. How to gain weight and muscles? Adjust your energy and nutrient intake for muscle gain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To gain body weight and muscles, it is necessary to have a properly compiled training plan that respects progressive overload.&nbsp;Through diet, on the other hand, we need to take in&nbsp;<strong>enough energy, protein and micronutrients.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">To gain weight, we can bounce off from <strong>increasing maintenance intake by about 10%.<\/strong><\/span> <span title=\"\">We achieve this by simply multiplying maintenance income by 1.1.<\/span> <span title=\"\"><strong>If Carol wanted to gain weight and muscles, it would look like this:<\/strong> 2,831 x 1.1 = 3,114 kcal<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regarding the distribution of nutrients in the diet, we proceed in the same way as in the case of calculating maintenance intake. For the growth of muscle mass, a set protein intake of 2 grams will suffice, thus increasing the adequate intake of fats and carbohydrates.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Once the <strong>weight gain has stopped, it is necessary to increase the energy intake again by another 10%,<\/strong> which will start the weight gain processes again.<\/span> <span title=\"\">It is completely normal to gain a maximum of 1 kilogram of muscle mass per month.<\/span> <span title=\"\">More advanced athletes, due to their natural potential, will then be happy for every extra 100 grams of muscle mass.<\/span> <span title=\"\">Care must be taken not to gain unnecessarily large amounts of adipose tissue and to be patient in the process.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">If we do not manage to eat enough energy in the form of a solid diet, we can reach for a <a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quality gainer<\/a>, which is a concentrated source of energy in an easily absorbed liquid form.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wondering if your muscles need to hurt to grow?&nbsp;In order to learn, read our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/is-it-true-that-muscles-grow-faster-after-muscle-ache\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Is it true that muscles grow faster after muscle soreness?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_How_to_convert_the_numbers_and_macronutrients_into_a_diet\"><\/span>10. How to convert the numbers and macronutrients into a diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Well, having a calculated energy and macro intake is nice, but unless we see it on a plate, it&#8217;s still quite abstract. The easiest thing we can do is to <strong>determine the number of meals that suits us<\/strong> and to incorporate popular and healthy food sources of proteins, carbohydrates and fats into the diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">To illustrate, let\u2019s take Carol and her maintenance values again:<\/h3>\n\n\n\n<p>2,831 kcal, 160 g protein (640 kcal), 78.5 g fat (707.75 kcal), 371 g carbohydrates (1,483.25 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carol is used to eating 5 times a day in the form of 3 larger meals and 2 snacks. She composed her diet plan with the help of nutritional application as follows.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Carol&#8217;s illustrative diet plan<\/strong><\/p>\n\n\n\n<p><strong>Energy:<\/strong> 2,854 kcal (11,416 kJ),<strong> Protein: <\/strong>162 g (648 kcal or 2,754 kJ), <strong>Carbohydrates:<\/strong> 377 g (1,508 kcal or 6,409 kJ), <strong>Fats:<\/strong> 72 g (648 kcal or 2,736 kJ), <strong>Fiber: <\/strong>43 g<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Breakfast: Oatmeal:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-5-grain-flakes-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oat flakes<\/a> (60 g), water (280 ml), <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (15 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat <\/a> protein chocolate (10 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">GymBeam peanut butter<\/a> (10 g), banana (50 g) and defrost berries<\/span> <span title=\"\">fruit (100 g)<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Snack<\/strong>: Smoothie: apple (150 g), banana (110 g), pear (140 g), <a href=\"https:\/\/gymbeam.com\/bio-5-grain-flakes-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oat flakes<\/a> (10 g), Greek yogurt 0% (70 g), avocado (50 g)<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Lunch<\/strong>: chicken breast (100 g) roasted on <a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oil<\/a> (7 ml) with rice (100 g) and vegetable salad (200 g)<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Afternoon snack<\/strong>: Pasta salad: wheat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pasta<\/a> (100 g), Greek yogurt 0% (70 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna<\/a> (70 g), <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" class=\"ek-link\">olive oil<\/a> (5 ml), cucumber (40 g), red pepper (50 g)<\/span> <span title=\"\">, corn (30 g) and spices according to one&#8217;s to choice<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Dinner<\/strong>: 2 wholemeal kaisers (50 g), spread (30 g), eidam 30% (2 slices), top quality ham (2 slices), hard boiled eggs (0.5 pcs), cucumber (100 g), red pepper<\/span> <span title=\"\">(50 g)<\/span><\/span><\/p><\/li>\n\n\n\n<li><p>Small snack: <span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><a href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" class=\"ek-link\">MoiM\u00fcv Protein Bar<\/a> (60 g)<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carol knows that &#8220;liquid calories&#8221;, i.e. energy from sweetened drinks, kick in super fast, and therefore the basis of her drinking regime is unsweetened water, quality coffee and tea. When he has juice or sweetened lemonade, she adds it to her daily energy intake and reduces one larger daily meal. However, this only happens very sporadically.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">As you can see, it&#8217;s really quite a lot of food, but when we imagine in the context of the whole diet that the average person prefers highly industrially processed foods, which have a high energy value in a small volume and do not saturate much, then it&#8217;s not so much.<\/span> <span title=\"\">In addition, the fruit fiber in the smoothie is so broken from mixing that it cannot be taken into account as the fiber from the whole fruit.<\/span> <span title=\"\">Packaging can make it easier to prepare food for the next few days.<\/span> <span title=\"\">If you are interested in how to do it, read our article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-effectively-prepare-and-pack-meals\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>How to effectively prepare meals and pack them?<\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">Yeah, sure, once in a while going to a fast food restaurant can be fine if it helps us maintain a healthy lifestyle in the long run.<\/span> <span class=\"\" title=\"\">It must not become an everyday affair.<\/span> <span title=\"\"><strong>Such a gourmet menu in the <a href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fast food chain<\/a>,<\/strong> which we can eat during one longer session with friends, has an <strong>even greater amount of energy than Carol&#8217;s all-day ration.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">McRoyal Double (754.7 kcal), large fries (434 kcal), Coca Cola &#8211; 0.5 l (208 kcal), 2 x Nutella Muffin (2 x 494 kcal), McFlurry Snickers (424 kcal) larger Latte Macchiato (83 kcal)<\/span> <span title=\"\">) = <strong>2 892 kcal<\/strong><\/span><\/span><\/p><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">If you are more interested in the possible benefits of occasional visits to fast food and adequate consumption of &#8220;unhealthy foods&#8221;, read our article <a href=\"https:\/\/gymbeam.com\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cheat Meal &#8211; What it is and how &#8220;cheating&#8221; works in the diet of athletes<\/strong><\/a><\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg\" alt=\"Diet plan for weight loss or muscle gain and better fitness\" class=\"wp-image-187237\" style=\"width:843px;height:562px\" title=\"Diet plan for weight loss or muscle gain and better fitness\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson_and_what_helped_Carol_as_much_as_possible\"><\/span>What is the lesson and what helped Carol as much as possible?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Calculating the optimal energy intake for maintaining good fitness, losing weight, or gaining muscle may seem like a difficult task, but once you try it, everything is much more understandable the second time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">The key is to realize that <strong>not everything on paper and in equations applies universally to everyone,<\/strong> because each of us is different, has a different &#8220;dietary history&#8221; that could have had a negative effect on them, and we all live different life<\/span><span title=\"\">styles in different environments that have a significant impact on us.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">If we <strong>maintain a weight on energy intake that is dangerously close to basal metabolic levels,<\/strong> let&#8217;s not try to lose weight and rather slowly add on energy intake for a few more weeks and months to get to healthier values, and thus recover from the negative<\/span> <span title=\"\">the effect of frequent dieting.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\">In the first few weeks after calculating her optimal energy and macronutrient intake, Carol improved her overall diet and included healthier foods at the expense of the less healthy and highly industrially processed ones without added nutritional value.<\/span> <span title=\"\">Gradually, she stopped drinking alcohol almost completely and exchanged the <strong>sweet pastry with cappuccino snack for a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bar<\/a> with espresso.<\/strong><\/span> <span title=\"\">Thanks to these changes, she started to feel much better and had more energy for life and training.<\/span><\/span><\/p><\/li>\n\n\n\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>After a few weeks, she set a 20% caloric deficiency<\/strong> with enough protein and fiber in her diet, and once every two weeks, she took a check-up day to weigh and measure her body circumference values to see how she was doing.<\/span><\/span><\/div> <\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><div class=\"tlid-transliteration-content transliteration-content full\"><\/div><\/div><\/li>\n\n\n\n<li><div class=\"text-wrap tlid-copy-target\"> <div class=\"result-shield-container tlid-copy-target\"><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>In half a year,<\/strong> when she really became interested in the diet and thought about how she ate, she managed to lose 8 kilograms of fat and gain 3 kilograms of muscle mass and strengthen the body overall.<\/span><\/span><\/div> <\/div><div class=\"tlid-result-transliteration-container result-transliteration-container transliteration-container\"><div class=\"tlid-transliteration-content transliteration-content full\"><\/div><\/div><\/li>\n\n\n\n<li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>At the moment, she is satisfied with herself, she feels happy<\/strong> and she is glad that she has set out on the path of self-knowledge and learning, and not on a path of every-week-a-new-diet challenge.<\/span> <span title=\"\">Everyone can do it.<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Did the article help you clarify the issue of energy intake?<\/strong>&nbsp;Share your observations and gadgets with us in the comments section when calculating the optimal energy intake.&nbsp;<strong>If you liked the article, we will be happy if you share it and help others,<\/strong>&nbsp;for example, to lose weight successfully.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>There have been enough unsuccessful attempts to lose weight or gain muscle. We will show you instructions on how to correctly calculate your energy intake for weight loss or muscle gain, and we will also add a sample menu.<\/p>\n","protected":false},"author":65,"featured_media":187300,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6545,6833,7181],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-191933","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-fitness-calculator","9":"tag-macronutrients","10":"tag-muscle-mass-growth","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to calculate energy and macronutrient intake for weight loss or muscle gain? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How much and what to eat to lose weight? 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