Cómo Hacer Una Dieta Paso a Paso (¡CON KCALS Y MACRONUTRIENTES!)

▶️ Learn how to diet: Calculate your calories and macronutrients quickly and easily to meet your goals. To learn how to diet, we have to start by calculating our daily caloric expenditure, or the calories we burn in a day. We'll use the following formula: KG X 22 X ACTIVITY FACTOR What is the activity factor? It's a number that represents our daily activity level. Little to no exercise: x 1.2 Light exercise (1-3 days a week): x 1.4 Moderate exercise (3-5 days a week): x 1.6 Heavy exercise (6-7 days a week): x 1.8 Very vigorous exercise (twice a day, very hard workouts): x 2 I'll give you my example: 87 kg x 22 x 1.6 = 3062 kcals. ------- Okay, now we know how many calories we burn per day. The next thing we have to do is decide if we want to lose weight or gain weight. IF we want to lose weight: • - 10% if we want a slower but steady loss (recommended for people who want to preserve their muscle mass and performance) • - 20% if we want a slightly faster weight loss • - 30% is for cases where there is an urgent need to lose weight quickly or if you suffer from obesity. If we want to gain weight: • 10% if we tend to gain weight or have been training for a long time and want to gain muscle mass • 15% if you want to gain a little more weight • 20% for ectomorphs or hardgainers Let's use my personal example: I'm doing a slow calorie deficit because I'm in no rush to lose fat and want to maintain my performance and muscle mass, so I'll do a 10% deficit. 10% of my calories (3062) equals 306.2, rounding up to 306. So I have to subtract this number from my daily calorie expenditure to get the calories I need to consume to lose weight. 3062 Kcal/day – 306 = 2756 Kcals per day to lose weight Once we know how many calories to consume, we must distribute these calories across the three macronutrients. The main macronutrients are: Protein, Carbohydrates, or carbohydrates. and fats. Now let's see what distribution of these macros I recommend for losing fat and gaining weight or muscle. Before we begin, you need to know the following: 1g of protein and carbohydrates corresponds to 4kcals, and 1g of fat corresponds to 9kcals. This is one of the reasons why they say fats make you fat, because their caloric intake is more than double that of other macronutrients. • Proteins: Minimum 1.8g/kg and maximum 2.5g/kg If you're losing fat, it's preferable to have your intake closer to 2.5g/kg, and if you're gaining weight, a low-intermediate range is sufficient. • Fats: Minimum 0.5g/kg and maximum 1.5g/kg: • Carbohydrates: Simply the remainder. Let's calculate it with an example so there's no doubt. We've agreed that my daily caloric expenditure is 3062 Kcals… and in my personal case, now I want to define, meaning, lose fat. I would do the following: 2.5 g protein x 87 = 217.5, rounding up, 218 g/day of protein Since we know that each gram of protein is 4 Kcals, we multiply the result by 4: 217.5 * 4 = 870 Kcals from protein With fats, I would do the following: Since I want to lose fat, I would use 1 g/kg of weight, that is, it would be as follows: 1 gram of fat x 87 kg = 87 g/day of fat Since we know that each gram of fat is 9 Kcals, we multiply the result by 9 to give us the total daily Kcals from fat. 87 g x 9 = 783 kcals from fat Finally, like carbohydrates, and as I said before, they are the remainder. Adding the Kcals from protein and fat This gives us (870 + 783) 1,653 total calories per day. And our goal was to consume 2,756 calories, so we have to subtract to find out how many calories we have left that will be used for carbohydrates. 2,756 – 1,653 = 1,103 calories of carbohydrates Since 1 gram of carbohydrates is 4 calories, we have to divide 1,103 / 4 = 275.75, rounded up to 276 grams of carbohydrates/day. So our weight loss diet would be like this: Kcals/day: 2,756 P: 218 grams/day F: 87 grams/day F: 276 grams/day • INSTAGRAM   / christiankosmos   • FACEBOOK   / christiankosmos   #howtodiet #calculatecalories #diet #calories #macronutrients