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  1. #1
    Registered User zaidxela's Avatar
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    MACRO's QUICK QUESTION!

    Hey everyone,

    Im eating 2700 Cals
    Macros 40.40.20

    Does it matter if by the end of the day my actual macro's are a little off? i usually eat more protein and barely any extra fat... but a little less carbs... how much would this affect?

    Cardio days
    cals car pro fat
    TOTAL 2684 266.5 291 60.5
    Max's 2700 270 270 60
    Total Left 16 3.5 -21 -0.5
    Macros 40% 40% 20%
    Actual 40% 43% 20%


    Lifting Days
    cals car pro fat
    TOTAL 2694 264.5 282 63
    Max's 2700 270 270 60
    Total Left 6 5.5 -12 -3
    Macros 40% 40% 20%
    Actual 39% 42% 21%

    I have an excel spreadsheet where i enter all my food etc... thats why its like that i just copied and pasted.. but yea.. the 'Actual' is where i sit at the end of the day... Thanks!!!
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  2. #2
    Registered User SwiftyX's Avatar
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    You will almost never get them perfect. It's a guideline. It will have zero effect on anything.
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  3. #3
    Rejected Stone sunngodd's Avatar
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    You should ask yourself why you need 40/40/20 in the first place.
    Who do men say that I am?
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    Registered User zaidxela's Avatar
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    Originally Posted by SwiftyX View Post
    You will almost never get them perfect. It's a guideline. It will have zero effect on anything.
    holy crap... we have the same specs... im actually about 5'10.5 though haha... what are your goals? sorry for going off subject lol but thanks for the answer
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  5. #5
    Registered User SwiftyX's Avatar
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    Originally Posted by zaidxela View Post
    holy crap... we have the same specs... im actually about 5'10.5 though haha... what are your goals? sorry for going off subject lol but thanks for the answer
    Goal: To be stronger than I was last week. That's pretty much it.
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  6. #6
    Registered User zaidxela's Avatar
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    Originally Posted by SwiftyX View Post
    Goal: To be stronger than I was last week. That's pretty much it.
    lol good answer... i guess were on the same boat so far.. im trying to get down to 170 by around late march early april. so yea.. im cutting.. but alright man, thanks for the info
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  7. #7
    Registered User zaidxela's Avatar
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    Originally Posted by sunngodd View Post
    You should ask yourself why you need 40/40/20 in the first place.
    is this pretty much based off what goals i have in mind? or ? i feel good all day with these numbers.. energetic.. able to concentrate.. and not really hungry... im cutting , or what did you have in mind?
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  8. #8
    Life is Better with b00sT staged's Avatar
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    I dont know how you do your math but im pretty sure macro's cant add up to more than 100% (Might want to check that out and edit your post)
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    Registered User zaidxela's Avatar
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    Originally Posted by staged View Post
    I dont know how you do your math but im pretty sure macro's cant add up to more than 100% (Might want to check that out and edit your post)
    well i think it could right? since its 40%40%20% of the total cals... you figure... if the maxs for 2700 are 270car, 270pro, 60fat... but i eat over 270 and have under 2700 cals then it has to be a higher percentage.. correct me if im wrong.
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  10. #10
    Life is Better with b00sT staged's Avatar
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    staged is offline
    You would indeed have a higher percentage in one area but that would mean it will still have to balance out to 100%

    For example if I had a 2000 cal diet and a macro breakdown of 40% 40% 20% (P/C/F) it would be 800cals/800cals/400cals

    Now if I maintained my 2000 cals but my protein calories reached 1000 cals that would mean I would have a 50% protein and the rest (50%) would have to be broken down with my other macros. like 600cals carbs and 400cals fats.

    I would still keep my 2000 cal diet but my macro breakdown would be 50/30/20 (=100%). If you ever got a macro breakdown that added up to more or less than 100% either you miscalculated something or the earth has simply fallen off its rotational axis. We have to stay in equilibrium

    Just my small math lesson.
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  11. #11
    Life is Better with b00sT staged's Avatar
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    staged is offline
    So judging by your Macro's I did some simple calculations for you.

    On your Cardio days with a breakdown of 266.5/291/60.5

    You are netting a total amount of calories of 2774.5 cals.
    266.5 x 4 = 1066 cals
    291 x 4 = 1164 cals
    60.5 x 9 = 544.5 cals

    Your marcro percentage breakdown would be 38.43%/41.95%/19.62% (= 100%)

    On your Lifting days with a breakdown of 264.5/282/63

    You are netting a total amount of calories of 2753 cals.
    264.5 x 4 = 1058 cals
    282 x 4 = 1128 cals
    63 x 9 = 567 cals

    Your macro percentage breakdown would be 38.43%/40.97%/20.60% (=100%)

    I just thought it would make it a little easier to understand if I used your numbers.
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  12. #12
    Registered User zaidxela's Avatar
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    zaidxela is offline
    Originally Posted by staged View Post
    So judging by your Macro's I did some simple calculations for you.

    On your Cardio days with a breakdown of 266.5/291/60.5

    You are netting a total amount of calories of 2774.5 cals.
    266.5 x 4 = 1066 cals
    291 x 4 = 1164 cals
    60.5 x 9 = 544.5 cals

    Your marcro percentage breakdown would be 38.43%/41.95%/19.62% (= 100%)

    On your Lifting days with a breakdown of 264.5/282/63

    You are netting a total amount of calories of 2753 cals.
    264.5 x 4 = 1058 cals
    282 x 4 = 1128 cals
    63 x 9 = 567 cals

    Your macro percentage breakdown would be 38.43%/40.97%/20.60% (=100%)

    I just thought it would make it a little easier to understand if I used your numbers.
    totally makes sense , im guessing its off because i dont do the calculations precisely haha, like say for the vegetables i eat daily i dont do the 3.3 grams of carbs that it says it is haha, i just round to the nearest .5... so id say 3.5.. you know? thats probably why its off haha, all in all, i know im staying under the 2700 cals slightly.. and i prety much try and round everything up.. haha so yeah, i feel ya.. i was wondering about that too actually , as stupid as it sounds.. i was like.. dude, shouldnt it be at 100% altogether.. i wonder why its off.. duhhhhhhhhhhhh. for got about my rounding about
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  13. #13
    Registered User zaidxela's Avatar
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    i was kinda hoping i was eating over the 2700 haha.. first week i dropped like 4 but i figured alot was water weight.. second week i dropped 3.6lbs... i was like damn.. .stilll too close to 4... i weigh in tomorrow so hopefully no more then 2lbs... i cant afford to eat more! although..... i could afford to do a little less cardio?? hmmmm... probably gonna have to.. i was just thinking about keeping that amount of cals going until it plateud.. but at 3lbs a week thats too much. im gonna def have to cut out some cardio if so.. what do you think.
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  14. #14
    Registered User zaidxela's Avatar
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    and ohh.. i dont eat 3.5g's worth of carbs for veggies hahaha, that would be nothin! just an example... im eating about 3cups daily... thats more like it haha
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    If you dont want to add more food in your diet just try doing a little less cardio and see where you end up. You might be fine though see what you loose this week and go by that.

    Good luck with the weight loss!!!!

    Reps would be greatly appriciated lol
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  16. #16
    Registered User zaidxela's Avatar
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    zaidxela is offline
    Originally Posted by staged View Post
    If you dont want to add more food in your diet just try doing a little less cardio and see where you end up. You might be fine though see what you loose this week and go by that.

    Good luck with the weight loss!!!!

    Reps would be greatly appriciated lol

    just did, thanks for the feedback though dude, and yea im not too worried about the weight loss haha, im more worried about losing the fat... thats why i wanna try and make sure i stay under 2lbs a week.. so yeah, but its all good, ill tune it if necessary... i love cardio though haha, ive been a runner for a while now... i enjoy lifiting a ****load too tho haha, probably just as much... but them cardio sessions just take me to a different level lol, just some music in my ears and im outtt haha
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