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Nutrition Basics: How to Set Up Macronutrients

最近好多人都問我地點樣計Macronutrients所以今日就教下大家! 

首先今日就會教大家一個最簡單既方法去計caloric intake,大概就係男性每磅x14cal, 女性就每磅x12cal,如果跟住這個數值的caloric intake你應該係唔會肥亦唔會瘦,但始終都係一個大概數字,如果想更準確可以用5日時去follows呢個caloric intake如果有肥到或瘦到,就+10%或者-10%你的總共caloric intake你就會瘦或增重。(如此類推)

咁當然你嘅卡路里攝取量係要有足夠嘅營養!
Set up your diet quickly by using these principles:

Calories:
Men: 14kcal/lb of bodyweight
Women: 12kcal/lb of bodyweight

Protein
1.1-1.4g/lb of fat-free mass

Fat
25% of total calories

Carbohydrates
4-7g per kg of body weight to optimize performance.

以上計算方法不是100%準確但係非常接近你身體所需。

經過呢個計算你會知道身體需要幾多蛋白質及其他營養而制定你新嘅餐單,視乎你增肌或是消脂階段