[NiteHawk]

I have been getting a lot of questions lately about how a person determines how much calories he needs, how much protein, carbs, etc. So I am going to make this post and give the most general guidelines on determining this. I have posted this on other forums but I forgot to post it on here. So here it is..

First off, remember this formula..

1 gram of Protein = 4 calories
1 gram of Carbohydrates = 4 calories
1 gram of Fat = 9 calories

Here is another basic mass building formula..

The basic formula to start is 16 calories per pound of bodyweight. For example, a 150 lb man should start with 2,400 calories a day. These calories should be divided up between 5-6 meals a day. After the first couple weeks if you are not gaining weight, you should add 500 calories a day. If after a couple more weeks and no weight is gained, add another 500 calories per day.


Also the ratio of the macronutrients as a general guideline are as follows..

Protein - 1 - 1.5 grams per pound of bodyweight
Carbohydrates - 2-3 grams per pound of bodyweight
Fats - .3 -.4 grams per pound of bodyweight