I'm on a 1600 calorirs diet. Macros?

[alisha1711]

Hii everyone.
I recently put my calories up to 1600 from 1200 as I've started to lift weights.
1600 is about 200-300 calories more than my bmr.
Now I'm not sure about my macros in those 1600 calories.
How much protein fat and carbs do I need?
Thank you xxx

[boo99]

Read sticky here:

https://forum.bodybuilding.com/showt...hp?t=173439001

[alisha1711]

Thank you. Don't usually have enough time to look through threads to find answer but now I'll read that thanks 😊

[michaelbrianinc]

Don’t forget to adjust your macros based on 2,200 calories from your other thread.. remember you’re bulking based on your TDEE not your BMR.

Also if your body fat is low and you’re focusing on more weight lifting, you can keep cardio to a minimum. Maybe do some light 15 minute finishers if you’re worried about fat gain. You don’t want to burn through muscle. The more lean you are, the less fat stores your body will find for energy and it will start to look within your muscles.

You can find some good sources on lean bulking on YouTube also. There’s some solid female and male fitness channels.

Work hard, rest, get enough sleep, and eat to fuel muscle growth. As the muscle comes on, you’ll burn more fat. If you’re already lean then you’re ahead. As long as you’re not eating junk and stuffing your face I would imagine fat gains to be pretty minimal on your bulk.

[boo99]

Thank you. Don't usually have enough time to look through threads to find answer but now I'll read that thanks 😊

If you don't get to read it....

Simply you can get minimums in of:

Fat .4g/lbs
Pro .7g/lbs

Rest CHO/combo of macros suited best for you individually