Enter your details and retrieve your estimated guidance for your macros. As such, you can set the target intensity percentage to provide more aggressive or less aggressive macronutrient recommendations. Our fitness & macro calculator is a flexible tool to help you acheive your goals. Fats provide 9 calories per gram, while proteins and. On average, fats contain almost twice as many calories as proteins and carbohydrates contain. I also felt it important to include some flexibility with regard to the aggressiveness of the cutting or building phases. ACE recommends that the third of the three macronutrients, fat, comprise up to 30 percent of your total calorie content when you're in a high-intensity phase such as bodybuilding. From there, you can gradually titrate protein up until you find a percentage that works well for you. That said, I highly encourage you to start with your fat ratio set at a higher percentage to optimize fat-adaptation. In order to make this macronutrient calculator truly unique and customizable, I opted to create a formula in which you can manipulate your desired percentage distribution. ![]() (I encourage you to be realistic with the timeframe you've allotted to reach your goal and I suggest you pick a bodyfat goal within 10 percentage points of your current body fat.) how to combine a ketogenic diet and bodybuilding, or strictly looking to.
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