If you want to optimize body fat loss, you must first determine your body type, your caloric needs, and your macros.
3 Body Types with Macro recommendations
1- Mesomorph: Mesomorphs are your naturally compact, lean, muscular, wide-shouldered, medium height individuals. Example: Gymnast. They have a tolerance to moderate carb intake with a moderate metabolism. Typically they have an easier time putting on lean muscle compared to Ectos and Endos. Experts recommend starting with a macro ratio of 40% carb, 30% protein, 30% fat for healthy fat loss.
2- Ectomorph: Ectomorphs are your naturally tall, long-limbed, lean, individuals. Example: model. They have a higher carb tolerance with a faster metabolism. Typically they have a harder time putting on weight when compared to Mesos and Endos. Experts recommend starting with a macro ratio of 55% carbs, 25% protein, and 20% fat for healthy fat loss
3- Endomorphs: Endomorphs are your naturally curvy, pear-shaped, shorter limbed, medium to big boned individuals. They put on body fat easily and have a harder time taking it off when compared to Mesos and Ectos. Example, Jennifer Lopez. Typically they have a low carb tolerance and a slower metabolism. Experts recommend starting with a macro ratio of 25% carbs, 35% protein, and 40% fat.
What are macros? Macros stand for macronutrients, which consist of proteins, carbs, and fats. Counting macros refers to the ratios between the three. This is crucial because certain body types will do better with different macro ratios. It is important to know that people can be combinations of different body types. It is even more important to understand that the above recommend macronutrient ratios are starting points. Your body might respond better to different macros that were not suggested. We suggest starting with the above-mentioned macros and fine-tuning as you go.
Caloric needs for weight loss
How many calories should you consume for weight loss? We suggest you start by calculating your Basal Metabolic Rate (Via BMR Calculator online), plug in your stats and documenting your BMR. Next, add in the Harris-Benedict Formula, which factors in your activity level. Finally, subtract 500 calories from the total amount and consume this amount every day. Calories in vs. calories out will be your starting point. This is the gold standard for weight loss, but as mentioned above there are no absolutes. Start here and fine tune based on your bodies response.
Caloric needs for weight gain
How many calories should you consume for weight gain? We suggest you start by calculating your Basal Metabolic Rate (Via BMR Calculator online), plug in your stats and documenting your BMR. Next, add in the Harris-Benedict Formula, which factors in your activity level. Finally, add 500 calories to the total amount and consume this amount every day. Make sure you eat 1 gram of protein x your desired body weight so you can put on lean muscle tissue and only consume complex carbohydrates, so you don’t put on belly fat.
What is basal metabolic rate (BMR) mean? BMR is the amount of energy (calories) needed to run your body on a daily basis.
Why is it important to know? It’s important to know because if you want to increase your metabolic rate, you need to consume enough calories to support this.