The remaining 860 calories (215 g) can be taken up by carbs. After subtracting your protein and fat needs from your total calorie intake, divide the remaining number by 4, which should tell you how many carbs you can eat per day.įor example, a 155-lb (70-kg) person on a 2,000-calorie cutting diet may eat 150 g of protein and 60 g of fat. Protein and carbs both provide 4 calories per g, while fat stands at 9 calories per g. On a cutting diet, carbs should comprise the remaining calories after you subtract protein and fat, or around 0.9–2.2 g/lb (2–5 g/kg) of body weight ( 6). Determine your carb intakeĬarbs play a key role in preserving muscle mass while on a cutting diet.īecause your body prefers to use carbs for energy instead of protein, eating an adequate number of carbs may combat muscle loss ( 12).Īdditionally, carbs can help fuel your performance during workouts ( 13). If you do intense exercise, the lower end of that fat range may be best because it allows for higher carb intake. One gram of fat contains 9 calories, so anyone on a 2,000-calorie regimen should eat 44–67 g of fat per day on a cutting diet. However, some older evidence suggests that a drop in testosterone levels does not always lead to muscle loss - as long as you eat enough protein and carbs ( 11).Įxperts suggest that, on this diet, 20%–30% of your calories should come from fat ( 6). While it’s common to reduce fat intake on a cutting diet, not eating enough can affect the production of hormones like testosterone and IGF-1, which help preserve muscle mass.įor example, studies demonstrate that reducing fat intake lowers testosterone levels by a modest but significant amount ( 10). Determine your fat intakeįat plays a key role in hormone production, which makes it crucial for a cutting diet ( 6). Most studies suggest that 1–1.4 grams (g) of protein per lb of body weight (2.2–3.0 g per kg) is sufficient for conserving muscle mass on a cutting diet ( 6).įor example, a 155-lb (70-kg) person should eat 150–210 g of protein per day. That’s because you’re getting fewer calories but exercising routinely, which increases your protein needs ( 9). If you’re on a cutting diet, you need to eat more protein than if you’re merely trying to maintain weight or build muscle mass. Numerous studies have found that high protein intake can aid fat loss by boosting your metabolism, reducing your appetite, and preserving lean muscle mass ( 7, 8). Maintaining adequate protein intake is important on a cutting diet. To lose 1 pound (lb), or 0.45 kilograms (kg), per week, simply subtract 500 calories from this number ( 5).Īlternatively, a registered dietitian can help determine how many calories you should consume per day, depending on your goals.Ī slow, even rate of weight loss - such as 1 lb (0.45 kg) or 0.5%–1% of your body weight per week - is best for a cutting diet ( 6).Īlthough a larger calorie deficit may help you lose weight faster, it can increase your risk of losing muscle, which is not ideal for this diet ( 6). You can estimate the number of calories that you need to consume per day to maintain your weight using an online calorie calculator. The number of calories you should eat per day to lose weight depends on your weight, height, lifestyle, sex, and exercise levels ( 5). Calculate your calorie intakeįat loss occurs when you consistently eat fewer calories than you burn. A cutting diet is tailored to each individual and requires you to determine your nutritional needs.
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