Table of Nutrients
1 Pound of Body Weight = 3500 Calories
1 Gram of Carbohydrate = 4 Calories
1 Gram of Fat = 9 Calories
1 Gram of Protein = 4 Calories
The Key to Building Muscle comes down to Diet:
The ideal key split for gaining weight is a 40% Carb, 35% Fat and 25% Protein breakup.
For a 2700 Calorie Diet this comes down to:
2700 / 4 calories per gram * 0.40 = 270 grams of Carbs
2700 / 9 calories per gram * 0.35 = 105 grams of Fats
2700 / 4 calories per gram * 0.25 = 169 grams of Protein
NUTRITION GUIDE:
If your goal is trying to gain weight then eating at maintenance calories is your best bet
15 x BW = Maintenance Calories
ex: 15 x (180 lb male) = 2700 Calories
If your goal is trying to lose body fat then eating at Losing Fat calories is your best bet
15 x BW - 400 calories = Losing Fat Calories
ex: 15 x (180 lb male) - 400 calories = 2300 Calories
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how to eat anything and keep the same weight?
For Anyone who wants to eat anything they want and still maintain a similar weight all that is needed is getting 0.80 - 1 times the Body weight in Protein while keeping Calories around Maintenance Calories.
Eating above Maintenance Calories; you will gain weight
Eating below Maintenance Calories; you will lose weight