Are You Eating Enough for Muscle Growth?

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If you're on a mission to build muscle and you're wondering how to make sure you're eating enough calories to support that goal, you're in the right place. Let's break it down in a way that's easy to understand and super actionable.

Understanding Your Calorie Needs 

First things first, you need to know how many calories your body requires. This isn't a one-size-fits-all number; it depends on your age,  weight, height, activity level, and overall goals. Here's a simple way to estimate: 

1. Calculate your Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain basic functions like breathing and digestion.

2. Factor in your activity level: Multiply your BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE). 

There are many online calculators that can help you figure this out, or you can reach out to me for a personalized assessment and guidance. 

Prioritize the Right Macros 

Once you know your calorie needs, it's time to focus on macronutrients. These are the proteins, fats, and carbohydrates that make up your diet. Here’s how to prioritize them: 

1. Protein: Aim for about 1.2 to 2.0 grams of protein per kilogram of body weight. Protein is crucial for muscle repair and growth.

2. Carbohydrates: These are your body's primary energy source, especially for workouts. Make sure you're getting enough carbs to fuel your training.

3. Fats: Healthy fats are essential for overall health and hormone function. They should make up about 20-35% of your total calorie intake.

Track Your Food

To ensure you're hitting your calorie and macro goals, tracking your food can be incredibly helpful. Use an app like MyFitnessPal to log what you eat. This helps you stay on track and make adjustments as needed. It's not about being obsessive; it's about being informed and intentional with your eating habits. 

Take the Next Step

Ready to take your progress to the next level?

Sign up for 1:1 online coaching with me, Coach Lexi! Together, we'll create a personalized plan that fits your lifestyle and helps you achieve your goals.

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