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    Evaluate my macros

    Discussion in 'Diet & Nutrition' started by Rodney, Apr 27, 2012.

    1. Rodney

      Rodney Well-Known Member

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      So just tried to calculate out my macros. Formulas were a little tough to figure out, but think i'm gettintg there. Can you guys take a look and see if these are reasonable?

      Background:
      height - 5'11
      weight - 170
      lifestyle - sedimentary (due to job)
      activity level - 5 days a week workout, moderate-vigorous intensity (outside of work, obviously)
      BF% - no idea, would guess around 16%??

      GOAL - lose 1-1.5lbs/week

      My calcs:
      St Jeor Method: 2,202 (at 1.245 activity rate)
      Harris-Benedict Method: 2,292

      based on goal, looking at approx 1,697 cals per day

      Macros (per day):
      Protein - 103grams
      Fat - 77grams
      Carbs - i got 495 but dont believe this is correct

      what do you guys think??

       
    2. Canellesao

      Canellesao Well-Known Member

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      Evaluate my macros

      495 grams? 495 calories sounds a bit more accurate which is around 120 grams of carbs.

      And in my opinion, I'd sacrifice some of those carbs for protein
       
    3. djbuffnstuff

      djbuffnstuff Well-Known Member

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      Evaluate my macros

      Try again. The calories, fat, and protein are all a bit on the low side. Hint: 80-90g of fat and 150-170g of protein for rough starters...

      EDIT: @ your stats I would personally reconsider cutting to add LBM so you have something to cut down to. YMMV.
       
    4. fa2nzg

      fa2nzg Well-Known Member

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      Evaluate my macros

      Hey... several things seem wrong.

      1) Your maintenance calories look a little low. I was at your weight (18% BF?) a year ago, yet I'm shorter by 3 inches... and my maintenance is 2500-2600. I cut with 2200 for the first couple months then tapered down to 2000, and finally 1800. Never would I go under 1800 (for myself at least).

      2) You cutting at 1700 might be a bit low for yourself.

      3) Your macros add up to 3200 calories. Recheck your calculations. Protein is a bit low (should be 1-1.5 g/lb of LBM), Fat seems to be right, and Carbs a bit high.

      How long have you been lifting?
       
    5. herunder88

      herunder88 Well-Known Member

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      Evaluate my macros

      ah, right. bad formula in excel. so now i'm looking at 154 protein; 77 fat; 96 carbs?
       
    6. emininojiq

      emininojiq Well-Known Member

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      Evaluate my macros

      thanks! these are the formulas i used

      Mifflin-St Jeor ----- BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
      Harris-Benedict formula -----BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]

      also checked them against livestrong.myplate and maintenance there is around 2,215?
       
    7. Bigsterm

      Bigsterm Well-Known Member

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      Evaluate my macros

      I'd eat more broteins. Atleast 150g/day
       
    8. parnassto

      parnassto Well-Known Member

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    9. Raleoxilevz

      Raleoxilevz Well-Known Member

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      Evaluate my macros

      Personally, I'd up the protein a bit more. 175-190g sounds about right at least imo
       
    10. herunder88

      herunder88 Well-Known Member

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      Evaluate my macros

      Although i typically agree with the rule that more protein is always better, i was under the impression that it's 1g protein for each lb of lean weight?
       

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