🚨SKINNY GUYS: Do You Struggle Gaining Weight? Building Muscle? Grab your FREE muscle building kit for SKINNY GUYS today! Learn what helped me go from skinny to muscular. (👉Link in bio @nadergains) HIT YOUR MACROS FOR BULKING by @nadergains - If you're not sure how to calculate your macros and calories for bulking, this will help you... - 1. Calories: - Take your bodyweight (lbs) x 16-18. - For example: - The 3rd person in the picture weighs 210lbs, so 210 x 17 = 3,570. They need to eat 3,570 calories per day. - 2. Protein: - Now protein is easy to understand, you need 1g per pound of bodyweight. So the person who weighs 210lbs will need to eat 210g of protein per day. - 3. Fat: - As a general guideline, you need 0.35 to 0.5g per pound. To make things simple, each person in this picture will have 0.05g per pound. So for the 210lb person, they'll take 210 x 0.5, which is 105g of fat that they'll need to eat per day. - 4. Carbs - Finally, we have carbs, and this might be complicated but basically, you take the remaining calories after subtracting calories taken from the protein and fat. - Example: - For the 210lbs person, they are eating 3,570 calories. There are 4 calories per gram of protein. So we take the amount of protein he's consuming and multiply it by 4. So 210 x 4 = 840 calories. - There are 9 calories per gram of fat. So we take the fat they are consuming and multiply it by 9, so 105 x 9 = 945 calories. - So now we take the total calories and subtract the calories for fat and protein: 3570 - 840 - 945 = 1,785. - We get 1,785 calories left for carbs. We know there are 4 calories per gram of carbs. - So we take 1,785 and divide it by 4 = 445g. (It's okay if you round up or down). - TOTAL MACROS: 3,570 CALORIES (210 protein /105 fat /445 carbs) - Any questions? Leave a comment below or DM me. - - #macros #bulking #massgainer #proteinshake https://www.instagram.com/p/BtJZA3IgkHA/?utm_source=ig_tumblr_share&igshid=mito8tm8rijd