Why Whole foods and its calorie tracking are important for muscle gain?

When it comes to building muscle, one of the most important aspects to consider is how your body uses energy. Understanding your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and Physical Activity Level (PAL) is essential for ensuring you're consuming the right amount of calories and macronutrients. Additionally, calculating your Thermic Effect of Food (TEF) helps you determine the true energy needs of your body. With the right approach, you can optimize your muscle gain process. Let's break down how these factors contribute to your fitness goals.

Short-Term Goals for Muscle Gain

To successfully build muscle, it’s crucial to set short-term goals that align with your nutrition and workout plan. These goals include:

Achieving Caloric Surplus: For muscle gain, your body needs to consume more calories than it burns. This ensures that the extra energy is used for muscle building rather than being stored as fat.

Protein Optimization: Protein is the building block of muscle. Consuming an adequate amount of protein ensures muscle recovery and growth. Your daily protein intake should be aligned with your total caloric needs.

Maintaining Balanced Macronutrients: In addition to protein, fats and carbohydrates play key roles in energy production and muscle recovery. A proper balance of macros helps optimize muscle gain.

Staying Consistent: Consistency with your calorie intake, workout schedule, and nutrition is vital for long-term muscle-building success.

How Fitsuvai Can Help You Achieve Your Muscle Gain Goals

Fitsuvai takes a science-backed approach to help you optimize your muscle gain. We provide whole, healthy foods, paired with personalized nutritional calculations based on your body's unique needs. Here’s how Fitsuvai can help you based on your metrics:

Understanding TDEE, BMR, and PAL Calculations

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body needs in a day to maintain current weight, factoring in activity levels.

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic functions like breathing, digestion, and cell production. Your BMR is the starting point for understanding your energy needs.

PAL (Physical Activity Level) indicates your activity level, and it's used to multiply with your BMR to determine your TDEE.

TEF (Thermic Effect of Food) represents the calories your body burns through digesting food. Typically, TEF is calculated as 10% of your BMR.

How Fitsuvai Can Help

Fitsuvai makes reaching your nutritional goals easier by offering meals that are rich in whole foods, perfectly portioned, and designed to meet your specific caloric and macro needs. Here’s how Fitsuvai supports your muscle-gaining goals:

Personalized Meal Plans: Fitsuvai calculates your TDEE, BMR, and provides a personalized meal plan based on your weight, height, activity level, and goals.

Whole, Nutrient-Dense Foods: Fitsuvai uses high-quality, whole foods to ensure that every meal is packed with essential nutrients, including the right amount of protein, carbs, and healthy fats.

Scheduled Delivery: With regular, scheduled delivery of meals, Fitsuvai ensures you stay consistent with your nutrition and muscle-gaining goals. No more worrying about meal prep or buying ingredients.

Macro Distribution for Muscle Gain

Once you understand your TDEE, it’s important to break it down into the correct macronutrient ratios to effectively support muscle gain. A typical distribution for muscle gain looks like this:

Protein: 25-30% of your total daily calories. Protein is essential for muscle repair and growth.

Carbohydrates: 40-50% of your daily calories. Carbs provide the energy needed to fuel your workouts and recovery.

Fats: 20-30% of your daily calories. Healthy fats support hormone production and overall health.