Macro Help

So recently I used the Katch-McArdle Formula to find what my cutting calories would be and this is what I found out. I'm 158 13% BF

BMR = 1716 x 1.5 = 2575 Maintenance

To cut I need to multiply by .20 = 515 then 2575 - 515 = 2060 which is for cutting

so does this sound right to you guys

172g Protein
165g Carbs
70g Fats

for a total of 1978 Calories which is a little lower then cutting but I think this would work

it just sound like to much fats and carbs to me i mean right now i'm eating 167 p / 160c / 62 f

If I do this for the next 8 weeks how much body fat do you think I would be ?

 

Macro Help

Have you ever bulked before? I think you should be bulking at that weight.

 

Macro Help

Fats are actually too low and should be ~80g. Also, i wouldn't go below 2060 because it will not be beneficial and you will lose more muscle mass.

 

Macro Help

No never Bulked before I am waiting to get to 10% then I want to go to maintenance for a few weeks then start a bulk for 12 weeks.

 

Macro Help

80g sounds really high to me I mean that a lot of fat I'd rather go below 2060 because the actual number could be off and going to 2060 might actually hurt me more then help me.

 

Macro Help

How could it hurt you? Your surely not gonna gain weight on 2k cals. How tall are you? I really wouldn't advise a cut at your current weight. Considering you've never bulked, you could add some quality mass in a timely manner and possibly improve your bf%.

 

Macro Help

You should be taking in a minimum of .45-.5g of fat per pound. 80g is at the minimum of what you should be taking in.
And 20% of a deficit is at the upper end of weight loss, you'll lose alot of muscle. I'd recommend trying 10-15% at your size. Going Below 2060 might actually hurt you more than help you.

 

Macro Help

so what do you recommend my macro split should be ?

 

Macro Help

At least 80g Fat.
At least 170g Protein.
Fill the remaining calories with a mix of carbs, fats & proteins based on your personal preferance.
Eg:
85g Fat
180g Protein
165g Carbs.
Thats about 2160cal.

 

Macro Help

That sounds ok to me more so the only reason I can't do that is money I mean food is expensive just like everything else now a days but I'll try this

175 Protein
165 Carbs
75 Fats

for a total of 2035 calories

this sound alright?