BODYBUILDING CALORIE TRACKER HOW TO

There are three main ways to lose body fat: Summary: Successful cutting requires tracking to achieve a consistent calorie deficit during the cutting period. As you start to get leaner, the rate should slow down as you don’t want to lose hard-earned muscle. To lose 2lbs (approximately 1kg) a week, simply double the daily calorie deficit.2 It’s normal to lose fat more quickly during initial cutting stages when body fat is higher. To lose approximately 1lb of fat, you need a 3500kcal deficit throughout the week (that’s 500kcal less each day of the week). Next, you need to create a calorie deficit. This will give you an estimate of your weight, as it’s normal for it to fluctuate daily.

At the same time, you should weigh yourself each morning and look at your average over the week. This could be as simple as downloading a food tracker app, recording what you eat each day and taking the average for the week. A simple way to do this is to track your daily food intake, along with your daily weight, and see what the average is for the week. Now, before you can create an energy deficit you need to work out how much you’re eating on average throughout the week. This means you need to be burning off more energy than you consume. To lose weight and body fat, you need to be in a calorie deficit. Getting this lean requires serious commitment to the bodybuilding lifestyle, but there are ways to make the process easier if followed correctly. Male competitors often sit well below 10% body fat and female competitors can drop down close to 12%, and a little lower in some cases.

BODYBUILDING CALORIE TRACKER HOW TO

In this article we’ll go through how to set up your diet and training plan for a bodybuilding cut.īodybuilders are among the leanest athletes in sport by the time competition comes around. The second phase is trying to get as lean as possible, and is known as cutting or competition season. Note: In the daily calorie calculation, all calories must be taken into account (even vegetable protein).There are two main phases in a bodybuilding cycle - one phase is putting on as much quality muscle as possible, often called bulking or off-season. If you would like a more precise food plan, without having fun calculating everything, with adequate recipes and nutritional plans tailored to your own personal case, your morphology, lifestyle, objectives, go to the section PERSONALIZED COACHING. Similarly, the amount of protein in this calculator may seem high at times because it is rather oriented towards bodybuilding but in the case of a leisurely fitness practice limit yourself to 2g per kg of body weight and 1.5 g per kg for a sedentary person.īy using this method, you will be able to maintain your diet over the long term and progress without frustration and without depriving yourself of the foods or small peaches you love. So by adding this cheat meal, the average calories for the week will be a little higher. This allows me to keep a normal social life and to go out to dinner with friends without feeling guilty. The daily calories given by my calculator may sometimes seem a bit low (as well as the fat) but this is because I prefer to allow myself a 'cheat meal' during the week or a 'pleasure meal' which will exceed my daily calories. (Carbs = Carbohydrates, Protein = Protein, Fat = Fat) After filling in your age, gender, weight, height, goal and activity level, click Calculate to see your calories and macros (number of Carbohydrates, Proteins and Fat) in grams that you should consume per day.

Bodybuilding calorie tracker