I will Calculate your BMR, Macros, and Total Caloric Intake for Cutting...

**FlexDiaz** · 09-13-2011, 03:26 PM

Originally Posted by Hughsey1995

Hope you didnt mind me being so insistent bro, its just I have always wondered what my macros should be and so for somebody to give me a set figure to follow is brilliant. Thanks again.

No problem man, come back and give us an update on your cut...

**johnross456** · 09-13-2011, 05:57 PM

I'd definitely appreciate an opinion on my ideal caloric intake for cutting.

Weight: 240 lbs.
BF%: 20
Protein Intake: 200g/day
Activity Factor: 1.5

**anthonydc12052** · 09-13-2011, 06:04 PM

Weight: 185lbs
BF%: 22.5%
Protein Intake: not sure...
Activity Factor: 1.5

**FlexDiaz** · 09-13-2011, 10:17 PM

Originally Posted by johnross456

I'd definitely appreciate an opinion on my ideal caloric intake for cutting.

Weight: 240 lbs.
BF%: 20
Protein Intake: 200g/day
Activity Factor: 1.5

**FlexDiaz** · 09-13-2011, 10:19 PM

Originally Posted by anthonydc12052

Weight: 185lbs
BF%: 22.5%
Protein Intake: not sure...
Activity Factor: 1.5

**FlexDiaz** · 09-13-2011, 10:55 PM

Originally Posted by johnross456

I'd definitely appreciate an opinion on my ideal caloric intake for cutting.

BTW: It's not my opinion, I just followed the stickies and created an app around it...

**raylit20** · 09-13-2011, 11:03 PM

Height 6'3''
Weight 225
BF ~19%
Protein - 200g/day
Activity factor 1.3 (rest day)

Thanks!

**FlexDiaz** · 09-13-2011, 11:06 PM

Originally Posted by raylit20

Height 6'3''
Weight 225
BF ~19%
Protein - 200g/day
Activity factor 1.3 (rest day)

Thanks!

**moonrakerelite** · 09-13-2011, 11:50 PM

This thread has inspired me to create an account after months of unregistered lurking.

Weight: 175lbs
BF: ~15%
Protein: 1.25?
Activity: 1.6

**blair420** · 09-14-2011, 04:22 AM

Weight: 175lbs
BF%: 18%
Protein Intake: 170
Activity Factor: 1.4

**Anywhey** · 09-14-2011, 05:14 AM

Weight: 180 lbs.
BF%: 25
Protein Intake: 140g/day
Activity Factor: 1.5

**FlexDiaz** · 09-14-2011, 08:23 AM

Originally Posted by moonrakerelite

This thread has inspired me to create an account after months of unregistered lurking.

Weight: 175lbs
BF: ~15%
Protein: 1.25?
Activity: 1.6

**FlexDiaz** · 09-14-2011, 08:25 AM

Originally Posted by blair420

Weight: 175lbs
BF%: 18%
Protein Intake: 170
Activity Factor: 1.4

**Cheap5.0** · 09-14-2011, 08:30 AM

Originally Posted by FlexDiaz

Are you talking about Maintenance here?

And cutting here?

I spent a long time developing the App, when I finally started posting here I'd had been doing development on it for about 8 weeks, and to tell you the truth I want someone to find a flaw so I can fix it now and not after...

Yes through trial and error (that means eating around 3500 cals and gaining weight, then eating around 2800 cals and losing/maintaining) I came to the conclusion that 3000 is near my maintenance.

Then from cutting experience, i figured it was about 2500 to lose weight slowly because @ 2200 cals i was dropping 2-3 lbs a week.

From my experience with it, i cant say it has a flaw right now.

**FlexDiaz** · 09-14-2011, 08:30 AM

Originally Posted by Anywhey

Weight: 180 lbs.
BF%: 25
Protein Intake: 140g/day
Activity Factor: 1.5

**FlexDiaz** · 09-14-2011, 08:35 AM

Originally Posted by Cheap5.0

Yes through trial and error (that means eating around 3500 cals and gaining weight, then eating around 2800 cals and losing/maintaining) I came to the conclusion that 3000 is near my maintenance.

Then from cutting experience, i figured it was about 2500 to lose weight slowly because @ 2200 cals i was dropping 2-3 lbs a week.

From my experience with it, i cant say it has a flaw right now.

Cool, Glad that the calculation is right for you, thanks for letting me know!...

**SideSteal** · 09-14-2011, 08:53 AM

Originally Posted by FlexDiaz

1) Be over 18 years old (sorry young people this won't work for you)
2) Know your weight and BF%
3) Know how much protein you need (see below for guidelines)
4) Know your activity Factor (see below for guidelines)

Hey Flex!

I'd like to see what your app cranks out for me.

Regarding the above:

187lbs, 15% bodyfat
180g protein
1.45 activity factor, if I can use that value.

**digitalmayhap** · 09-14-2011, 09:13 AM

Weight: 288
BF%: 43% (according to a website)
Protein Intake: 74.6 protein (according to multiplying)
Activity Factor: 1.7 (between work and gym)

This should be fun haha

**FlexDiaz** · 09-14-2011, 10:44 AM

Originally Posted by SideSteal

Hey Flex!

I'd like to see what your app cranks out for me.

Regarding the above:

187lbs, 15% bodyfat
180g protein
1.45 activity factor, if I can use that value.

I've been calculating for a lot of people and I've never seen numbers like these, Everything is even all the way across (p/f/c), look at the Macro Ratio, each number is 33.33333 (only 33 is displayed)... lol

Weight: 187.00 Lbs.
Body Fat Percentage: 15.00%
Lean Body Mass (LBM): 158.95 Lbs.
Activity Factor: 1.45 - Custom Activity

Protein Intake: 1.13 x LBM Lbs.

1,927 = Basal Metabolic Rate (BMR)

2,698 = Total Calorie Requirement (Maintenance)

2,159 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

180p | 80f | 180c = 440 Grams
718p | 720f | 720c = 2,159 Calories

33p | 33f | 33c | - Ratio in Calories

**FlexDiaz** · 09-14-2011, 10:56 AM

Originally Posted by digitalmayhap

Weight: 288
BF%: 43% (according to a website)
Protein Intake: 74.6 protein (according to multiplying)
Activity Factor: 1.7 (between work and gym)

This should be fun haha

A high activity level (1.7) comes with lots of Carbs. A lot of people overestimate their activity level, if you don't loose weight with the macro breakdown below, take away 200Cal (50g) of carbs each week until you start loosing 2lbs a week.

BTW: Your multiplication on the Protein is a little off.

Something to think about regarding BF%:
Only you know your body If I strip 100% of fat away from you do, you think you would have 164.16 lbs left of lean muscle?

Weight: 288.00 Lbs.
Body Fat Percentage: 43.00%
Lean Body Mass (LBM): 164.16 Lbs.
Activity Factor: 1.7 - Very Active I

Protein Intake: 1 x LBM Lbs.

1,978 = Basal Metabolic Rate (BMR)

3,363 = Total Calorie Requirement (Maintenance)

2,691 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

164p | 75f | 339c = 579 Grams
657p | 677f | 1357c = 2,691 Calories

24p | 25f | 50c | - Ratio in Calories

**FlexDiaz** · 09-15-2011, 08:06 AM

Originally Posted by FBIagentM

in for later

No one is going to go back that far.

**alabeo** · 09-15-2011, 11:46 AM

Hi FlexDiaz,

Do you think you could help me out sorting out my caloric needs for cutting?

172Lbs and 22% BF
Protein requirements: 1,25
Activity factor: 1,6

Thank you in advance for your help!

**ACE0809** · 09-15-2011, 12:02 PM

Weight: 192lbs
BF%: 20%
Protein Intake: 190
Activity Factor: 1.5

**nyillmatic** · 09-15-2011, 02:35 PM

Weight: 182
BF%: 23%
Protein Intake: 160
Activity Factor: 1.5

**Sebae** · 09-15-2011, 02:49 PM

Height: 6'4"
Weight: 210
BF%: 15%
Protein: 250
Activity Factor: 1.6? (lift 5d/week for about 1:20-30min) other than that just walking around between classes for the most part.

**Arsenal01** · 09-15-2011, 03:25 PM

Weight: 160
BF%: 13-14%
Protein: 200
Activity Factor: 1.7

reps when Im off charge!

**thedarkshade** · 09-15-2011, 04:50 PM

Weight: 200
BF%: 22-23%
Protein: 160g
Activity Factor: 1.4

**MRfedz** · 09-15-2011, 05:14 PM

Originally Posted by FlexDiaz

I used 1.025 x LBM Lbs. for Protein Intake, I used the lowest value to get you 160g Protein.

1,900 = Basal Metabolic Rate (BMR)

2,661 = Total Calorie Requirement (Maintenance)

2,128 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

160p | 106f | 133c = 399 Grams
640p | 956f | 532c = 2,128 Calories

40p | 27f | 33c | - Ratio in Grams
30p | 45f | 25c | - Ratio in Calories

I have been averaging 1.5 lbs a week of fat loss just by simply following your ratio.

Thanks Flex !

**SEOINAGEbb** · 09-15-2011, 06:59 PM

I haven't calculated my required calories for a long time, I've slowly lost weight, was my highest at 230, I want to get to 10% bf but been trying hard to keep as much strength as I can. I am actually stronger than I was at 230 in all lifts except squat, but I have been losing weight really really slow.

weight 206
bf 19.5%
protein 198
activity factor 1.7

**moneymango** · 09-15-2011, 10:19 PM

Weight: 183lbs
BF: ~15-18
Protein: 200g
Activity: 1.5

Thread: I will Calculate your BMR, Macros, and Total Caloric Intake for Cutting...

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