How To Eat Smart For Body Recomposition

Part of a comprehensive series on Body Recomposition

If you’re looking to lose fat and gain muscle, you’ve probably heard about macronutrients. Macronutrients, also known as macros, are the three main nutrients that provide energy to our bodies: protein, carbohydrates, and fats. Balancing the right macronutrient ratios is essential for optimal body recomposition.

In this article, we will discuss the macronutrient ratios for body recomposition, how to calculate them, sample meal plans, factors that affect macronutrient ratios, common mistakes to avoid, and more.

Macronutrient ratios for body recomposition

Protein intake

Protein is essential for building and repairing muscles, and it also helps keep you feeling full for longer. For body recomposition, it’s recommended to consume between 1.6-2.2 grams of protein per kilogram of body weight per day. For example, if you weigh 68 kilograms (150 pounds), your recommended protein intake would be between 109-150 grams per day.

Carbohydrate intake

Carbohydrates are the body’s main source of energy, and they are essential for intense workouts. For body recomposition, it’s recommended to consume between 3-5 grams of carbohydrates per kilogram of body weight per day. For example, if you weigh 68 kilograms (150 pounds), your recommended carbohydrate intake would be between 204-340 grams per day.

Fat intake

Fats play a vital role in hormone production and absorption of vitamins, and they also help keep you feeling full for longer. For body recomposition, it’s recommended to consume between 0.5-1.5 grams of fat per kilogram of body weight per day. For example, if you weigh 68 kilograms (150 pounds), your recommended fat intake would be between 34-102 grams per day.

How to calculate macronutrient ratios for body recomposition

There are two ways to calculate macronutrient ratios: using macronutrient calculators or manually.

Using macronutrient calculators

There are various macronutrient calculators available online that can help you determine your macronutrient ratios based on your age, gender, weight, height, activity level, and goals. These calculators will provide you with the recommended amounts of protein, carbohydrates, and fats you should consume daily.

Manual calculations

If you prefer to calculate your macronutrient ratios manually, here’s how to do it:

1. Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. There are various calculators available online that can help you determine your daily calorie needs.
2. Calculate your protein intake by multiplying your body weight in kilograms by the recommended grams of protein per kilogram of body weight per day (1.6-2.2 grams).
3. Calculate your carbohydrate intake by multiplying your body weight in kilograms by the recommended grams of carbohydrates per kilogram of body weight per day (3-5 grams).
4. Calculate your fat intake by multiplying your body weight in kilograms by the recommended grams of fat per kilogram of body weight per day (0.5-1.5 grams).
5. Add up your protein, carbohydrate, and fat intake to determine your total daily calorie intake.
6. Adjust your macronutrient ratios based on your goals. If you’re looking to lose weight, you may need to reduce your carbohydrate intake and increase your protein and fat intake. If you’re looking to gain muscle, you may need to increase your carbohydrate and protein intake.

Sample meal plans for body recomposition

Here are three sample meal plans that can help you balance your macronutrient ratios for body recomposition:

High-protein meal plan

Breakfast: Omelette with spinach, mushrooms, and cheese Snack: Greek yogurt with berries and almonds Lunch: Grilled chicken salad with avocado and mixed greens Snack: Hard-boiled eggs with carrots and hummus Dinner: Grilled salmon with asparagus and quinoa

Moderate-protein meal plan

Breakfast: Oatmeal with banana and almond butter Snack: Apple slices with peanut butter Lunch: Turkey sandwich on whole wheat bread with mixed greens and tomato Snack: Cottage cheese with pineapple Dinner: Stir-fried tofu with mixed vegetables and brown rice

Low-carbohydrate meal plan

Breakfast: Scrambled eggs with bacon and spinach Snack: String cheese with cucumber slices Lunch: Grilled steak with broccoli and cauliflower rice Snack: Almonds with celery sticks Dinner: Baked salmon with zucchini noodles and tomato sauce

Factors that can affect macronutrient ratios for body recomposition

Several factors can affect your macronutrient ratios for body recomposition, including:

Age

As you age, your body may require more protein to maintain muscle mass.

Gender

Men generally require more protein and carbohydrates than women due to their larger muscle mass.

Body type

Your body type can affect how your body processes macronutrients. For example, if you have an endomorph body type, you may need to consume fewer carbohydrates and more protein and fats.

Activity level

If you’re more active, you may need to consume more carbohydrates to fuel your workouts.

Health conditions

Certain health conditions, such as diabetes, may require you to adjust your macronutrient ratios.

Common mistakes to avoid when balancing macronutrient ratios

Here are some common mistakes to avoid when balancing macronutrient ratios:

Overconsumption of one macronutrient

Consuming too much of one macronutrient can lead to an imbalance and negatively affect your body composition.

Neglecting micronutrient intake

While macronutrient ratios are important, it’s also essential to consume a variety of micronutrients to support overall health.

Focusing solely on macronutrient ratios

While macronutrient ratios are important for body recomposition, they should not be the only focus of your diet. It’s also important to consider the quality of the foods you consume and your overall caloric intake.

Conclusion

Balancing macronutrient ratios is essential for optimal body recomposition. By consuming the recommended amounts of protein, carbohydrates, and fats and adjusting your macronutrient ratios based on your goals, you can maximize your body’s ability to burn fat and build muscle. Remember to also consider other factors, such as age, gender, body type, and activity level, and to avoid common mistakes such as overconsumption of one macronutrient and neglecting micronutrient intake.

FAQs

1. What is the best macronutrient ratio for body recomposition?

• The best macronutrient ratio for body recomposition depends on several factors, including your goals, age, gender, body type, and activity level.

2. Can I still eat my favorite foods while balancing macronutrient ratios?

• Yes, you can still eat your favorite foods while balancing macronutrient ratios. Just be sure to consume them in moderation and balance them with healthier options.

3. How often should I adjust my macronutrient ratios?

• You should adjust your macronutrient ratios based on your progress and goals. If you’re not seeing the results you want, it may be time to adjust your ratios.

4. Is it necessary to use a macronutrient calculator?

• No, it’s not necessary to use a macronutrient calculator. You can also calculate your ratios manually.

5. Can I consume more protein than recommended for body recomposition?

• Consuming more protein than recommended may not be necessary for body recomposition and can lead to an imbalance in your macronutrient ratios. It’s best to stick to the recommended amounts.

Read more about macros at WHO: https://www.emro.who.int/health-topics/macronutrients/introduction.html

Read about the science in Diet and Body Recomposition