Structure your calories ---by AST Sports

You know how many calories you need or want daily based on your metabolism, but do you know how to structure these calories to optimize muscle growth according to your body type and activity level outside of training while reducing body fat? Here is a unique ratio calculator that will take your daily calorie consumption and break it down into optimum ratios of protein, carbohydrates and fats.

How it works
Enter your daily caloric intake, select your body type and activity level and you will be provided with a recommended nutritional breakdown of daily protein, carbohydrates and fat. Use this nutritional strategy to maximize muscle growth without adding additional body fat.

This precision formula is based on over 10 years of scientific research and is the most effective nutritional approach for adding maximum muscle while minimizing fat.
What Body Type Are You?
Ectomorph
Typically thin, slight build, with narrow shoulders and hips. Thin rib cage. Small joints. Takes work to gain weight. Usually a younger appearance than actual age.

Mesomorph
Broad shouldered, stocky and muscular. Medium to large joints. Even body fat distribution. Strong hips and thick ribcage. Gains and loses weight quickly. Can build muscle rather quickly. Usually early puberty with more mature appearance than normal.

Endomorph
Typically high level of body fat. Little muscular definition. Gains body fat easily and typically gains muscle easily. Wide hips in proportion to shoulder width. Relatively thick ribcage. Lower muscular development in comparison to overall bod weight.


What is Your Activity Level?
Your activity level is determined by your typical daily activity outside of training.

Slightly Active
Desk job or any job expending little physical energy. Student. Typical office worker.

Moderately Active
Works a job with moderate levels of physical activity such as warehouse position, fork lift operator, jobs where you are mostly on your feet and moving around.

Very Active
Very labor intensive job such as construction worker, landscaping, etc.