Embarking on a fitness journey is an adventure that requires more than just exercise - it’s about fuelling your body right. At Your Coach, we understand that nutrition plays a crucial role in meeting your fitness goals, whether it's gaining muscle, losing weight, enhancing performance, or simply leading a healthier lifestyle. This article will guide you through different goal categories, suggest macro splits to meet those goals, and introduce you to methods for calculating your Basal Metabolic Rate (BMR) and macro needs.
For help calculating your BMR check out the NHS BMR Calculator
For macro splits and dietary guidance check out BNF
Remember, there is no one-size-fits-all approach to nutrition. It’s about finding what works for you, your body, and your goals. At Your Coach, we’re dedicated to supporting you on this journey, offering personalized advice and motivation every step of the way.
Want to explore more about how diet can support your fitness goals? Visit Your Coach for customised nutrition plans and expert guidance.
Weight Gain
Macro Split: Typically, 25-30% protein, 50-60% carbohydrates, and 20-25% fats.
Diet Type:
High-Calorie or High-Carb Diet.
Purpose: To build muscle, you need a calorie surplus. Emphasize healthy, nutrient-dense foods and enough protein to support muscle growth.
Calculating BMR and Macros: Use the Harris-Benedict Equation to determine your daily calorie needs and adjust your intake to create a surplus.
Weight Loss
Macro Split: Commonly, 30-35% protein, 40-45% carbohydrates, and 25-30% fats.
Diet Type: Caloric Deficit or Low-Carb Diet.
Purpose: Focus on creating a calorie deficit while maintaining a balanced diet rich in nutrients. Higher protein intake supports muscle retention during weight loss.
Calculating BMR and Macros: The Mifflin-St Jeor Equation is a reliable method to estimate calorie needs. Create a deficit by consuming fewer calories than you burn.
Improving Performance
Strength
Macro Split: Around 30% protein, 40% carbohydrates, and 30% fats.
Diet Type: Balanced Diet.
Purpose: Adequate protein for muscle repair and growth, carbs for energy, and fats for hormone production.
Calculating BMR and Macros: Use an online macro calculator that factors in your level of physical activity.
Cardio
Macro Split: Approximately 20% protein, 60% carbohydrates, and 20% fats.
Diet Type: Carb-Focused Diet.
Purpose: Carbs are the primary fuel for endurance activities, so a higher carb intake is beneficial.
Calculating BMR and Macros: Adjust your macro split based on the intensity and duration of your cardio sessions.
Lifestyle Improvements
Macro Split: A general guideline is 25% protein, 50% carbohydrates, and 25% fats.
Diet Type: Mediterranean Diet.
Purpose: Emphasizes whole foods, lean proteins, healthy fats, and an abundance of fruits and vegetables for overall well-being.
Calculating BMR and Macros: The Total Daily Energy Expenditure (TDEE) calculator can help you determine your maintenance calories.
You may have also heard some trending diets and have no clue on what they are or if they'd be right for you, take a look below at some of the ones we feel its worth explaining and if they'd be for you. At Your Coach we always recommend working with a qualified nutritionist on a plan that is best for you and your needs but we also understand that sometimes you just want to try something.
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