We wrote a long article addressing many questions about protein, carbs and calories, but if you can’t be bothered to read it (and who can blame you?) then we’ve summarised it all here, including how to calculate how much of everything you should be looking to consume.
How Many Calories, How Many Carbs and How Much Protein Should I Consume?
It depends on a range of factors, but you can calculate it all here: https://www.macrocalculator.org/
If I’m Aiming For Weight Loss, What Should I Reduce My Calorie Intake By?
If you’re looking to lose weight you should, put simply, consume fewer calories than the body needs, and you can use this site to find out how to adjust your calorific intake: https://www.calculator.net/calorie-calculator.html (Though we wouldn’t advise following the ‘extreme weight loss’ option; it’s generally not a good idea to reduce your calorie intake by that much.)
If I’m Trying to Build Muscle, How Many Additional Calories Should I Consume?
As well as consuming more protein (see below), it’s generally advised that you consume an additional 200-500 calories per day in order to help fuel high-intensity workouts.
A recent study, however, suggested it is possible to build muscle whilst being in a calorie deficit as long as sufficient protein is consumed, so this remains an area of ongoing research.
How Much Protein Should I Consume At A Time?
If you’re trying to build muscle then, realistically, a maximum of 25-30g per meal should do it.
If your fitness aims are more cardio or weight loss-related, you shouldn’t really need more than 20g per meal.
Do I Have to Consume Protein Within Two Hours of Working Out?
Probably not. You should consume it fairly regularly, though.
Should I Take BCAAs?
Probably. Some evidence seems to indicate that there are a number of benefits to taking BCAAs, including that they help with muscle growth, give you more energy and reduce post-workout soreness (though it has also been argued that more research is needed for the benefits of BCAAs to be conclusively proven.)
If you do decide to give them a go, a common way to consume BCAAs is in the form of a supplement of around 6–15g, taken before and during a workout.
Should I Take Creatine?
It’s probably worth giving it a try. Creatine occurs naturally in the body but is also often taken as a supplement to provide energy during a workout so you can work harder. It won’t directly lead to you getting bigger muscles, but should help you work towards that by giving you the energy to do more reps (as well as providing a temporary increase in muscle size).
The most common way to consume creatine is to take 5g a day, before your workout, though it can also be taken post-workout in order to replenish your body’s supply.
How Many Meals A Day Should I Eat?
It depends on your goals, but it’s a good idea to space them out and, as a basic rule, having four or five equally-sized meals a day is a good way to do that.
How Big Should My Meals Be?
Again, it depends on the individual and the goals, but eating meals containing 500-600 calories and 20-30g of protein is a good starting point.
What Should My Daily Intake of Vitamins and Minerals Be?
You can calculate it all here: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
(And ignore the protein recommendations here, as they seem to be based on sedentary individuals; stick to the protein recommendation from the previous link.)
Functional Fitness PTS 