Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.
Here’s what women should do Take your bodyweight in pounds and multiply it by 16, 17 or 18 – Multiply by 16 if you have a sedentary job and train hard with weights two to three times per week.
Here’s how to work out your required calories – Take your bodyweight in pounds and multiply it by 18, 20 or 22 – Multiply by 18 if you have a sedentary job and train hard with weights two to three times per week.
Multiply by 20 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.
Therefore, you can go lower with your fat intake in order to consume more carbs.
The only caveats to the above (though these are really minor details) is that athletes focused on performance and needing to recover quickly should keep their carbs high to moderate, so may fare better with the 0.3 to 0.4 grams per pound figures to allow for a higher carb consumption.
Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.
In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.
Bodybuilders tend to have two different approaches to bulking; the “eat everything” approach, which involves not monitoring calorie intake, and just eating virtually as much food as is physically comfortable.
This can yield excellent gains in muscle and strength, but brings with it a lot of added fat mass, often in as high as a 2:1 to 4:1 fat to muscle ratio.
If you tend to err towards fattier foods, such as cheese, bacon, nuts and fatty desserts, then aim for 0.5 or 0.6 grams of fat per pound.