body type fat loss guide

Macro guide based on body type

There really is a shortcut to losing weight! We know that just because a specific diet works for one person, doesn’t mean it will work for everyone. There’s three different body types, I types, V types and O types, and each type does better in terms of strength, energy, and maintaining a healthy bodyfat ratio based on the percentage of fats, carbs and protein they eat.

Find your body type below to see the ideal percentages of carbs, protein and fat best suited for your build.

  •  Type 1 ectomorph: thin, small bone structure. 55% carbs, 25% protein, 20% fat
  •  Type V mesomorph: medium-sized bone structure, athletic build. 40% carbs, 30% protein, 30% fat
  •  Type O endomorphs: large bone structure and gains fat easily. 25% carbs, 35% protein, 40% fat

So, if you’re Type 1 and thin, but maybe have some extra bodyfat, aka skinny fat, or maybe you want to gain some muscle, and you’ve looked up your suggested calorie intake from an app, or got this info from your diet coach, and have found that you should be eating 1500 calories a day, take 1500 x 55% = 825. The 825 represents the amount of calories from carbs recommended for your body type. For protein, take 1500 x 25% = 375 calories of protein daily. 1500 x 20% = 300 calories of fat each day. 825 + 375 + 300 = 1500 calories.

The easiest way to do this is to put in the amount of calories, the percentage of carbs, protein and fat into whatever on-line application you like, and then log all your meals. Check the percentage of the macronutrients (carbs, protein and fat) throughout the day to help you. For instance, if I eat five meals a day and notice that I’ve reached my limit for carbs already, I’ll just eat protein and a salad for dinner.

Keep in mind that these are just recommendations and don’t need to be exact. Try it out for a few weeks and tweak it to best suit you.

(1). Source: Hatfield PhD., Frederic. Fitness: the Complete Guide. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print. Pgs. 609-611.


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