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Plus, for those of you who carry a large amount of muscle mass and have a higher bodyweight, your calorie intake will be fairly high.Carbs and fat are inversely proportional, so the more you have of one, the less you have of the other.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.
This enables you to gain muscle, albeit at a slightly slower rate, but with much less in the way of fat gain.
This should be largely based off personal preference, as provided you’re hitting a minimum of 0.3 and not exceeding 0.6, you’re okay.
To determine what your ideal intake should be, ask yourself what your favourite types of foods are.
This isn’t a mistake, though there are some extra caveats at the bottom.
You need between 0.3 and 0.6 grams of fat per pound of bodyweight.