A Dietitian Explains the Macro Breakdowns You Should Follow to Lose Weight and Build Muscle
When people are looking to get into shape, they are usually thinking about shedding fat and building lean muscle. And while it's possible to do both at the same time, how your nutrition fits into this equation is a little trickier. After all, when you lose weight, you inevitably lose a little bit of muscle. On the flip side, as you gain muscle, the number on the scale will go up.
We spoke to Jim White, RDN, ACSM, owner of Jim White Fitness and Nutrition Studios, to see what your macronutrient (carbs, protein, and fat) breakdown should be if you're trying to lose fat and gain muscle.
"This can vary depending on each person's own goals and measurements. Ideal macronutrient breakdown will vary from person to person, as there are a variety of factors that go into calculating the optimal ratio," he told POPSUGAR. He added that if you're trying to gain muscle mass, you probably won't lose weight because muscle causes overall weight gain. Instead, as you lose fat and gain muscle, your weight may more or less stay the same. Moral of the story: don't get too hung up on the number on the scale. Focus more on losing fat, gaining muscle, and how you feel in your body.
He broke down what your carb, protein, and fat ratio should be if you're trying to lose weight and also if you're trying to gain muscle. Of course, exercise is also an important factor in transforming your body, which will require more carbs to fuel your muscles.