The Ultimate Guide to Macro Counting for Muscle Growth
Muscle growth requires more than just lifting weights; it’s about fueling your body with the right nutrients. Welcome to Everbuild Nutrition's ultimate guide to macro counting for muscle growth, where we will delve into the essential macronutrients, how to calculate your daily needs, balancing your diet for optimal muscle gain, and practical meal planning tips. Let's get started on your journey to a stronger, more muscular you!
What Are Macronutrients?


Macronutrients, often referred to as macros, are the nutrients that provide calories or energy. The three main macros are:

Essential for muscle repair and growth, proteins are made up of amino acids. They play a crucial role in muscle protein synthesis, helping your muscles recover and grow after strenuous workouts.


Fats are a dense source of energy and are vital for hormone production, including testosterone, which is essential for muscle growth. They also help in the absorption of fat-soluble vitamins.


Carbs are the body's primary source of energy, particularly during high-intensity workouts. They help replenish glycogen stores, ensuring you have the stamina to perform and recover from your training sessions.


Micronutrients, comprising vitamins and minerals, are essential elements that our bodies require in small quantities to function optimally. Unlike macronutrients such as carbohydrates, proteins, and fats, which provide energy and structural components, micronutrients play a crucial role in a wide range of physiological processes, including immune function, bone health, fluid balance, and cellular metabolism. Vitamins, such as vitamin C and vitamin D, help in maintaining healthy skin and bones, while minerals like iron and zinc are vital for blood formation and immune response. Despite their requirement in minute amounts, deficiencies in micronutrients can lead to significant health problems, including anemia, weakened immunity, and developmental issues. Therefore, a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is essential to ensure adequate intake of these vital nutrients.

The Importance of Macronutrients in Building Muscle

Understanding the importance of these macronutrients can significantly enhance your muscle-building efforts. Proteins are the building blocks of muscle, fats support overall health and hormone function, and carbs provide the energy needed for intense training. Balancing these macros in your diet is key to optimizing muscle growth and recovery.
Calculating Your Daily Needs

Calculating your daily macronutrient needs involves understanding your total daily energy expenditure (TDEE) and setting a macronutrient ratio that aligns with your muscle-building goals.
Step 1: Determine Your TDEE
Your TDEE is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and physical activity. You can use online calculators or the following formula:
TDEE = BMR x Activity Level
Sedentary (little or no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Super active (very hard exercise/sports & physical job or training twice a day): BMR x 1.9
 Step 2: Set Your Macro Ratios
A common macronutrient ratio for muscle growth is 40% carbs, 30% protein, and 30% fat. However, this can be adjusted based on individual needs and preferences.

Step 3: Calculate Macro Grams
Once you have your TDEE and macronutrient percentages, you can calculate the grams of each macro you need per day:
Carbs: (TDEE x 0.4) / 4 = grams of carbs
Proteins: (TDEE x 0.3) / 4 = grams of protein
Fats: (TDEE x 0.3) / 9 = grams of fat
Balancing Your Diet for Optimal Muscle Gain

Balancing your diet involves not only hitting your macro targets but also focusing on nutrient-dense foods that provide essential vitamins and minerals. Here are some tips:
Protein Sources: Lean meats (chicken, turkey), fish, eggs, dairy products, and plant-based options like beans and tofu. Everbuild Nutrition’s Whey Protein Isolate can be an excellent addition to meet your protein needs.

Carb Sources: Whole grains (brown rice, oats), fruits, vegetables, and legumes. Opt for complex carbs to ensure sustained energy levels.

Fat Sources: Healthy fats like avocados, nuts, seeds, and olive oil. Including a high-quality omega-3 supplement, such as Everbuild Nutrition’s Omega-3 Fish Oil, can support overall health and muscle growth.
Practical Meal Planning Tips

Planning your meals around your macro needs doesn't have to be complicated. Here are some practical tips to help you stay on track:
1. Plan Ahead: Prepare meals in advance to avoid last-minute unhealthy choices.

2. Use a Food Scale: Accurately measure your portions to ensure you're hitting your macro targets.

3. Include a Variety of Foods: Ensure you get a wide range of nutrients by including different protein, carb, and fat sources.

4. Stay Hydrated: Proper hydration is crucial for muscle function and recovery. Drink plenty of water throughout the day.

5. Supplement Wisely: Use supplements to fill any nutritional gaps. Everbuild Nutrition offers a range of products like BCAA 8:1:1 to support muscle recovery and growth.
Sample Meal Plan

Here’s a sample meal plan for a day, based on a 2500 calorie diet with a 40/30/30 macro ratio:
Breakfast: Oatmeal with a scoop of Everbuild Nutrition’s Whey Protein Isolate, topped with berries and a tablespoon of almond butter.

Snack: Greek yogurt with honey and a handful of mixed nuts.

Lunch: Grilled chicken breast, quinoa, and a side of mixed vegetables drizzled with olive oil.

Snack: Apple slices with peanut butter.

Dinner: Baked salmon, sweet potato, and steamed broccoli.

Post-Workout: Everbuild Nutrition’s BCAA 8:1:1 mixed with water.
Macro counting is a powerful tool to optimize muscle growth. By understanding the role of macronutrients, calculating your daily needs, and balancing your diet, you can achieve your muscle-building goals efficiently. With Everbuild Nutrition’s range of high-quality supplements and these practical tips, you're well on your way to a stronger, healthier physique. Start counting your macros today and watch your muscles grow!
Stay strong, don’t give up and be healthy!

Everbuild Nutrition – Break your limits