About me:
6'-2"
207 lbs
male
sedentary job
I believe my bodyfat is around 20%
lift weights moderate/heavy 3/times a week and do some cardio 5 days a week for heart health.
If i want to try to lose fat/lose my gut is this an accurate macro target for the day?
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
207 x 12 = 2484 calories
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
207 X 1g = 207 grams of protein
- Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
207 X .4 = 82.8grams of fat
carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])
carb grams = (above cals)/ 4
x = 2484 -([207 X 4] + [82.8 X 9])
x = 2484 - (828 + 745)
x = 2484 - (1573)
x = 911
911 / 4 = Carbs per day 227 grams
This is based on emmas thread. I am sorry but this is overwhelming and confusing. so i really appreciate your input.
Thanks in advance.
2484 Calories
207 grams protein
82.8 grams fat
227 grams carbs
ALSO. was 2484 my maintenance? Was I supposes to subtract 10 - 20% calories for cutting?
Thanks again right now I am eating about 1800 calories and just hovering around 207 lbs.
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01-26-2013, 10:10 AM #1
I need to lose fat, are my macro calculations correct?
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01-26-2013, 10:17 AM #2
Doesn't look too bad. Protein doesn't need to be so high, 1g per lb of LBM is plenty. Bring total calories down a little (remove some protein and carbs), maybe start at 2200 and see how that goes.
R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
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01-27-2013, 08:13 AM #3
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01-27-2013, 08:55 AM #4
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01-27-2013, 09:05 AM #5
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01-27-2013, 11:21 AM #6R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
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01-27-2013, 12:25 PM #7
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01-27-2013, 12:32 PM #8
The macros all look good to me. Until you know your maintenance it's very much a guessing game for total calories. Cardio isn't strictly required but it is wise to do it for heart health.
R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
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01-28-2013, 09:35 AM #9
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01-28-2013, 09:42 AM #10
- Join Date: Feb 2012
- Location: Halifax, NS, Canada
- Age: 50
- Posts: 11,523
- Rep Power: 21892
Nope, carbs are carbs, their impact on net fat stores is the same.
The negative effects most people associate with sugar (appetite regulation, energy crashes, etc) are not going to be present on a cut, because in a deficit, with adequate protein and fat, carbs are going to be minimized. It's pretty difficult to hit your macros AND eat enough sugar in one go to cause you any issues.
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01-28-2013, 09:58 AM #11
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01-28-2013, 09:59 AM #12
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