Every calorie you eat comes in the form of protein, carbs, fat, or some combination of these macronutrients. More importantly, macros can help you control your body’s hormone balance and metabolic state.
For this reason, endomorphs also need to pay special attention to their macronutrient intake.
A high protein diet is paramount for any endomorph looking to add muscle or reduce body fat. But “high” is a relative term and doesn’t quantify your target.
The golden rule in fitness is to consume 1 gram of protein per pound of body weight. In other words, a 180-pound person would eat 180 grams of protein per day.
The idea is that abundant protein in the diet provides the building blocks for lean muscle tissue. However, this formula is a vast oversimplification, especially for overweight endomorphs.
To illustrate, consider a 300-pound obese woman trying to lose as much fat as possible. If she follows the rule and eats 300 grams of protein per day, she will likely overshoot her calorie target and gain weight!
A better approach is to calculate your protein intake based on a percentage of your calorie target. In my experience, aiming for about 30% of your calories from protein is ideal.
Protein Intake Calculator: Find Your Protein Target In Grams
Next, carbohydrates are a little harder to nail down because the ideal carb intake depends on your activity level and fitness goals. Fortunately, I have a system that adjusts your carb intake to match your daily needs.
Carb cycling is simply alternating your daily carbohydrate intake based on your activity level. Usually, a “cycle” includes low, medium, and high carb days.