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How many calories should i eat to gain muscle: the 3 important macronutrients for muscle growth

Getting the right amount of protein, fat and carbohydrates

Is there anything more important than nutrition when it comes to building muscle? The answer is a resounding yes. The key to unlocking your body’s natural growth potential is to provide it with the right nutrients. When you want to build muscle, your body is going to need plenty of protein, fat and carbohydrates to help it do so. The problem is that most people don’t know what macronutrients are, or how much of each they should be consuming. In this article, we will discuss the three macronutrients and what you should be eating to maximize your muscle growth potential.

What are macronutrients?

Macronutrients are the three types of nutrients that your body needs in large quantities. Macronutrients are protein, fat and carbohydrates. Macronutrients should make up 25% of your diet. Protein should be about 10%, fat about 20% and carbohydrates about 55%.

How to build muscle with macronutrients?


Protein is the main macronutrient for building muscle. You need to consume at least 1 to 1.5 grams per body weight to build muscle. And it’s not enough to eat a lot of protein, you also need to make sure the protein sources you consume are complete proteins. Check out the protein powders that are perfect for meeting your daily protein intake goal.

Don’t forget to check out the article, “Best Time to Drink a Protein Shake: Before or After Training?” to find out when to consume your protein.


Fat is needed for many body functions, including maintaining cell membranes and hormones, but it’s also important for helping you build muscle. About 30% of your calories should come from fat, and it’s important that these fats are monounsaturated and polyunsaturated (such as omega 3).


Carbohydrates are important for energy, but when it comes to building muscle, you need to eat two different types: simple sugars and complex carbohydrates. The reason is that simple sugars increase insulin levels, which helps cells absorb amino acids. Complex carbohydrates, on the other hand, provide more sustained energy levels throughout the day because they are broken down more slowly than simple sugars. Aside from protein, these three macronutrients are what you should focus on when trying to build muscle.

How much protein do you need to build muscle?

Protein is essential for building muscle and also for maintaining muscle mass. For optimal muscle growth, you should aim to get 1 to 2 grams of protein per pound of your body weight.

How much fat do you need to build muscle?

Protein and carbohydrates are essential for building muscle, but they’re not the only macronutrients you need. If you’re looking to build muscle, you also need fat. The question is: how much? Studies have shown that while most people don’t need a high-fat diet to build muscle, a low-fat diet is not recommended either. Studies show that low-fat diets can actually decrease your body’s ability to synthesize protein, which means your muscles may not grow as quickly as they otherwise might. On the other hand, high-fat diets can make it difficult for your body to use the protein you consume for muscle growth because of the increased caloric intake. So you need to find a balance. You want enough fat for your body to build muscle, but not so much that it prevents your body from using all the protein you eat for growth.

How much carbohydrate should I eat to build muscle?

Carbohydrates are one of the three macronutrients needed for muscle building. A good amount of carbohydrates is between 2 and 5 grams per kg of body weight. For example, if you weigh 180 pounds, you should consume between 360 and 900 grams of carbohydrates per day.

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