There are 3 main body types (which you can read about here). While anyone can get good results with any workout and healthy eating plan, following a plan specific to your body type will get you better results and quicker. If you don’t know your body type, click here to find out.
These are the recommended macronutrients for each body type. You don’t necessarily need to stick to these perfectly as sometimes it is hard to hit macros; 5% above or below is also fine.
Because the endomorph body type cannot tolerate high carbs very well, a lower carbohydrate and higher fat and protein diet is recommended. Recommended macronutrients for this body type would be:
- 25% carbs
- 45% fat
- 30% protein
Mesomorphs suit a balanced diet best, with a moderate amount of carbs. Recommended macronutrients for this body type would be:
- 40% carbs
- 30% fat
- 30% protein
Ectomorphs are naturally thin and can usually eat higher amounts of carbs without any effect on the body (lucky them!). Recommended macronutrients for this body type would be:
- 50% carbs
- 25% fat
- 25% protein
Fiber is extremely important, especially for those who require a low carb diet, as carbs are the main foods that contain fiber.
Once I followed a low carb diet and didn’t bother about fiber. I was only eating around 11g of fiber per day and I was always hungry. I thought that was normal because I was “on a diet.” However, when I increased my fiber intake just by changing my foods (still eating the same amount of calories and carbs), I was much less hungry!
You need to make sure your carbohydrates are coming from healthy sources such as fruit, vegetables, lentils, nuts, seeds and whole grains. Foods such as crackers / cruskits, cereals, sweets, white bread, etc do not contain much fiber, so I would avoid these.
The recommended fiber intake is 15g of fiber per 1000 calories, with the absolute minimum fiber intake being 22g per day (for a female). So if someone is eating 1800 calories per day, their recommended fiber intake is 27g.
HOW TO CALCULATE YOUR MACROS IN GRAMS
This can get a little bit tricky and requires some maths. I will give you an example on how to calculate 25% carbs for the endomorph body type.
The calculations also depend on your calorie intake. To work out your calorie intake, read this blog post. Let’s just say that for this example, the person is eating 1800 calories per day.
1800 calories x 0.25 (25%) = 450 calories
Therefore, you need 450 calories of carbohydrates per day.
To calculate how many grams you will need of each macronutrient, you will need to know the following information:
- 1 gram of carbohydrate is 4 calories
- 1 gram of protein is 4 calories
- 1 gram of fat is 9 calories
- Just for your interest, alcohol is 7 calories for each gram
If there are 4 calories in 1 gram of carbohydrate and you need to consume 459 calories of carbohydrate:
450 calories / 4 calories = 112.5 grams
As I mentioned earlier, you don’t have to eat this amount EXACTLY. A little bit above or below is fine. It is just a recommended guide.
I should also mention my 3 Steps to Lean Legs Program which is designed to help you lean and toned legs. I have 3 different versions of the program, one for each body type. We are all different and if you want to get the best possible results, it only makes sense that you eat and train according to your body type :)
You can learn more about my program if you follow the link below.