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??
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
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.
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?
Evaluate my macros ah, right. bad formula in excel. so now i'm looking at 154 protein; 77 fat; 96 carbs?
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?
Evaluate my macros Workout out 5days a week so your activity factor I say is at a minimum 1.4. Have you read the stickies? In particular this one http://forum.bodybuilding.com/showth...hp?t=121703981
Evaluate my macros Personally, I'd up the protein a bit more. 175-190g sounds about right at least imo
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?
