Calculating calories for cutting helps you identify the foods that you should eat and through which you choose the most useful elements, including proteins and carbohydrates, and therefore the types of nutrients that the body needs must be fully determined in order for a person to increase muscular capacity and muscle size, let us look at all Details of calculating calories for cutting out now.
The importance of counting calories for cutting
One needs to count calories all the time to ensure how much the body needs some substances, and therefore it is related to weight gain or reduction, and the importance of calculating them is as follows:
- The ability to determine the calorie levels the body needs to maintain weight.
- Also, counting calories helps you know whether the body needs extra weight or not.
- Plus, it tells you if your body needs to lose weight.
- It is worth noting that the phase of cutting is the phase that comes after the removal of fat from the body.
- Where the goal of this process is to increase the size of the muscles, and work to increase their strength.
How to calculate calories for cutting
There are some simple steps through which you can calculate calories, the aim of which is to know how much energy your body needs now, and that method comes as follows:
- First, you have to weigh your body and know your weight in general.
- There is also an advanced system of weight that determines the amount of muscle, bone and body fat with the utmost precision.
- Therefore, in the event that you want to work on cutting the body, you must reduce the size of fat and increase the size of the muscle.
- Also, eating protein has the lion’s share of the calories your body needs.
- As for the equation that helps you calculate your calories, the weight x 2 x 18 results in the number of calories.
- For example, if your weight is 60, multiply it by 2 x 18, and the result will be 2160 calories.
- If you want to stabilize your weight, you should eat foods that equal that much.
- Eat less if you want to lose weight, and eat more if you want to gain weight.
How to calculate calories for cutting
There are some factors by which you calculate your cutting calories, which include the following:
- The first week you should reduce your caloric intake by as much as 200 calories.
- As for the second week, you must cut the number of calories by another 100 calories.
- The third week, you should cut back another 100 calories for a total of 400 calories.
- You should gradually reduce calories because the body does not prefer sudden changes.
- Cutting 400 calories one time detrimentally limits her daily muscle needs.
Where to get calories for cutting
There are some foods that you should eat more calories from in the required rate on a daily basis, and after calculating the calories for cutting, you can eat the following foods:
- Proteins: They are the first essential substances that help you get the required amount of lean muscle.
- Carbohydrates: They are the source of energy that the body burns during exercise.
- Healthy fats: You will only need one gram of this type of fat per day. Of course, avoid harmful fats.
How many calories are in foods?
While calculating the calories for cutting, you must know the number of calories in each type of material that the body needs in cutting:
- Each gram of protein contains 4 calories.
- Likewise, each gram of carbohydrates contains 4 calories.
- Healthy fats Each gram of fat contains 9 calories.