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0.2-0.5kg/0.5‐1 lb per month if you’re close to your genetic potential.0.9-1.4kg/2-3 lb per week if you have a fair bit to loose.0.5-0.9kg/1-2 lb per week if you’re ‘average’ athletic or slightly overweight.
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0.2kg/0.5 lb per week if you’re lean and don’t really need to lose weight.Fat Loss with minimal Muscle/Strength Loss: I got these from a seminar with nutritionist Alan Aragon years back, and have ‘borrowed’ them ever since. We’re talking REALISTIC and SUSTAINABLE numbers here which are arguably the most important factors to consider for longterm progress. While we’re on the subject of physique transformation, here are some useful weight-change numbers you should be aware of. Related: 4 reasons you’re not gaining weight (for hardgainers) The reality of sustainable weight loss and gain For ‘hardgainers’ it’s also likely calories and carbs for muscle gain will be underestimated. These numbers can change depending on individual preference, adherence, tolerance, and performance goals. Note: As previously mentioned this macros calculator will give you a starting point only – a flashlight in the dark if you will. Simply plug in your stats and it’ll give you a useful starting point. Now you know what you’re actually calculating (or just skipped to this part), here’s a useful macros calculator that I put together so YOU can easily find the exact nutrients needed to gain muscle or lose body fat. Congrats if you already knew that though, smartass. Fat is more calorie dense, which can have both its pros and its cons. Protein and carbs have 4kcal per gram, and fat 9kcal per gram. Your macros also make up your total energy, that we like to talk about as your calorie (kcal) intake (or kilojoules). The ratio of these macros play a ginormeous role in how your body feels, looks and recovers from training. By talking macros we’re mostly referring to protein, fats and carbs. But for you the idea of macros might be a bit confusing. For someone like me macros are part of daily client chat. “I’ll have the linguine with macros please?”. Macros? If you didn’t know what a macro was, you wouldn’t be blamed for thinking it was a kind of shellfish or something.