For those who want to lose weight but want to build muscle at the same time, arranging food to eat appropriately for their age, weight, and activities helps to build muscle and helps in losing weight. Eating less than the energy you should receive in 1 day is not a good choice because it can have negative effects on your health and metabolism in the long run. So how should you manage your food intake to help build muscle and lose weight in a healthy way? เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย Let’s see together.
Men who want to eat protein to build muscle in 1 day,
what should they eat?
How much energy should you get per day?
According to general understanding, it may be thought that taking in less energy than the body needs will help reduce weight. But in fact, this method may cause the body to lack necessary nutrients unnecessarily. And it is an obstacle to exercising to build muscle, which is the main hero of energy burning. Therefore, if you want to build muscle along with losing weight, eating food with the right amount of calories and enough protein will be a good solution for your health. The formula used to calculate how much energy you should receive in 1 day, or what is called TDEE, stands for Total Daily Energy Expenditure, which is the calorie burning of your body each day.
Before calculating TDEE, you must calculate BMR (BMR).
Formula for calculating BMR for men: 66 + (13.7 × weight in kilograms) + (5 × height in centimeters) – (6.8 × age)
- Example calculation: Mr. A weighs 85 kg, is 180 cm tall, and is 35 years old.
The obtained value is 66 + (13.7 × 85) + (5 × 180) – (6.8 × 35) = 1892.5 kilocalories.
Take the BMR result and multiply it by your regular activity level to get your TDEE.
- People who do not exercise: BMR x 1.2
- Light exercise or exercise 1-3 days/week: BMR x 1.375
- Moderate exercise or exercise 3-5 days/week: BMR x 1.55
- Exercise frequently or exercise 6-7 days/week: BMR x 1.725
- Very heavy exercise or morning and evening exercise: BMR x 1.9
If Mr. A exercises moderately or exercises 3-5 days/week (BMR) 1892.5 X 1.55 = 2,933.375 kilocalories.
This means that if Mr. A wants to exercise to build muscle in 1 day, he should eat food that provides approximately 2,933 kilocalories of energy.
How much protein should you eat per day?
The average person who does not want to build muscle in 1 day should get 0.8-1 grams of protein per day per 1 kilogram of body weight. For those who want to exercise to build muscle in 1 day should get 2-3 grams of protein per day per 1 kilogram of body weight.
Example calculation: Mr. A weighs 85 kg. If he wants to eat protein to build muscle, he should consume 170-255 grams of protein per day.
High protein foods
- 100 grams of tuna contains about 35 grams of protein.
- Chicken (100 grams, cooked, skinless) contains approximately 27-30 grams of protein.
- 100 grams of beef contains approximately 25-30 grams of protein.
- Chicken liver contains about 25 grams of protein.
- Pork (100 grams, cooked, skinless) contains approximately 25-30 grams of protein.
- 100 grams of almonds contain about 21 grams of protein.
- 100 grams of walnuts contain about 24 grams of protein.
- 100 grams of red beans contain about 24 grams of protein.
- 100 grams of boiled shrimp contains about 18 grams of protein.
- 100 grams of Greek yogurt contains about 9 grams of protein.
- 100 grams of tofu contains about 8 grams of protein.
- One large egg contains about 7 grams of protein.
- 100mL of milk contains approximately 3.4 grams of protein.