Calculating Calorie and Macronutrient Needs

[Koyasha]

Just a quick (if stupid!) question. In the 40/40/20 or 40/30/30 or whatever, what does each number represent? Is it Protein/Fat/Carbs or Carbs/Protein/Fat?? What do each of the numbers relate to?

*bump*

i thought it was c/p/f? am i wrong? is it p/c/f?

[pitbulllvr]

ok i am training and currently weight 130 lbs at 5'4".A bit heavy I know for competition..

How many calories should I be taking in 12 weeks away from show time?

[Emma-Leigh]

ok i am training and currently weight 130 lbs at 5'4".A bit heavy I know for competition..

How many calories should I be taking in 12 weeks away from show time?

Did you try to use the calculations/ equations as discussed in the first post?

[Emma-Leigh]

So i ventured in here to see if i could find some info for my girlfriend, and seeing as there were equations for males as well, I calculated it for myself. However, I'm not quite sure I did it correctly.

For her:
She is 5' 5" (165 cm) and 154 lbs (70 kg.).
So that puts her BMR at:
(9,99 x 70) + (6,25 x 165) - (4,92 x 19)= 1637

And she works out for 5 days a week, so multiplied by 1.5 = 2455
Since she wants to lose weight, that makes 2455 - (2455 x .15) = 2087

So, to calculating the macronutriens:

Protein: 1.30 x 154 = 200g

Fats: .40 x 154 = 61g

Carbs: (2087 - (200 x 4) + (61 x 9))/4 = 183g

Are these calculations correct?
If they are, I'll just use them the same way to calculate my own

Also, on a sidenote, does it make a difference how the various macronutrients are divided among the meals of the day? For example, is more needed after a workout etc.?

Thank you, and great post by the way!

^
honestly, I think you are overestimating her needs a bit.... as mentioned in the first post, that first equation (based on weight/ height/ age) tends to OVER estimate calorie needs for those who are overweight and have a higher bodyfat %. So, at 70kg and 5'5, I would assume (and please correct me if I am wrong) she is probably carrying a bit of extra fat, yes?

If this is the case, I would probably either:
1. get a BF% estimate and use one of the better calculations
2. err on the side of caution and use a slightly lower activity factor + use the full 20% deficit for weight loss

[xox.sandee]

Emma-Leigh, or anyone else, I would love to get your help and opinions!


I am 5'3, 112 pounds and at around 21% body fat, my goal is to lose fat and gain muscles (with that goal, I am not sure if i should add or subtract 10%-20% to my calories! help!)
I work out 5 days a week.
I tried to do this calculation but not sure if I did it correctly!

So....
My weight, 50.90kg with 21% bf = 50.90 x 0.79 = 40.211 kg lean mass

40.211 kg lean mass = (40.211 X 21) + 370 = 1214.431 CALORIES BMR

since I work out 5 days a week: 1214.431 x 1.5 = 1821.65 cals to maintain weight

To lose weight, I subtracted 15% with the cals: 1821.65 - 273.25 = 1548 cals a day

If I take the MINIMUM numbers and multiply it by my weight, this is what I get:
Protein: 1 x 112 = 112 grams (29%)
Fats: 0.35 x 112 = 39.2 grams (23%)
Carbs: [1548 - ([112 x 4] + [39.2 x 9])] / 4 = 186.8 grams (48%)

If I take the MAXIMUM numbers and multiply it by my weight, this is what I get:
Protein: 1.5 x 112 = 168 grams (43%)
Fats: 0.5 x 112 = 56 grams (33%)
Carbs: [1548 - ([168 x 4] + [56 x 9])] / 4 = 93 grams (24%)

Did I do these correctly? If so, Should I go with the second one? Because I am trying to lose fat, so I should eat less carbs??
Thanks so much for your help!

[MuscleMama76]

I'm 33
5'6"
159 lbs
27% body fat

I am trying to lose body fat/weight and at the same time trying yo gain muscle. However, I am confused on Calculating Calorie Needs and Macronutrients. Can you please help me?

I do HIIT 3 times a week for 20 minutes and I weight train 4 days a week.

I came up with BMR = 1514.8
TEE = 2272.2

???

Thanks,

[nextsuperhero]

What a fantastic post!

I've been eating 85-95g of protein because I figured I was fat & my lean mass was around there. But it turns out I have 102 lbs LBM so I guess I need more protein to perform better.

I don't quite understand how I have so much LBM, because I've been eating less than 100g for quite a long time... From what I always read it seems that I would have lost muscle by now???

I also have been "over bulking" by a couple hundred calories. This is such useful & helpful knowledge to have.

Thanks for the post, Most Amazing Mod.

[MsBodyTalk]

So, I ran the numbers in the 'Calculating Calorie Needs and Macro-nutrients' thread, which is great by the way. However, I think that my numbers are WAY off...

I'm 5'7 and hovering around 190lbs (yesterday I came in at 189.8)
My goal is to get down to a svelte 145 with lean muscles and some curves. Specifically defined arms, legs, back, keep as much of my 'girls' as possible, build my tush & a 2 pack by the end of the year... I'll eventually get to the 4 or 6 pack. LoL!

I'll be starting off with a 10 day detox to cleanse my system, boost my metabolism and jump start my weight loss (I'm going back on the Fat Flush Plan). I did the original version a few years back and lost 25lbs within 2 months but I plateaued and always felt tired. I now realize that I wasn't taking in nearly enough calories. Reason being is I was taking in about 1200 cals most days and had to force myself to get to that some days. Thank goodness I now know about good fats which I'll be utilizing to get in some calories.

Once I've completed the initial detox, I'll then transition into eating like I have some sense, (ie adding sweet potatoes, grains, etc), and working out 3-5 days per week and then detox monthly through July and then quarterly.

I used the Katch-McArdle method. The thing that concerns me is the fat intake looks REALLY high during the detox and my carb count looks low. I think I made an error somewhere along the way. Please take a look at my numbers and let me know your thoughts.

LBM= 60.32778521
BMR=1673.080160536

During Detox = 2007.6961926432
When Working Out (Moderately Active) = 2509.620240804

To Lose: 2510(.8)=2008

Daily Caloric Intake: 2008
Protein= 190g
Fat= 30g (Normally); 143 (During Detox)???
Carbs= 245g (Normally); 10g (During Detox)???


Does this look right?


my supplements & the meals during the detox.

Morning:
On Empty Stomach: Multifiber, Chlorella, Biosil, L-Methionine, Ashwagandha, NAC, Milk Thistle

Breakfast: Hcl, Kelp, TMG, Zinc, Magnesium
Before Bed: Silica, Multi, Super B Complex, Super Primrose, Black Current Oil, MSM, Biotin

2 Protein Shakes (2 scoops of mix, flaxseeds, chia seeds, berries/peanut butter, coconut oil, spirulina)
2-3 servings of fruit/veggies as snacks
Meal: chicken, double portion of veggies, apple

Before bed snack
1/2 C Cottage cheese w.1-2T of peanut butter <----- I've been wondering if I should hold off on this until I start working out

Btw, my timeline is from now until the mid to late fall.

[devilscouture]

Im either a big dumb dumb or my brain is just fried right now... ugh!! Help please...

Cannot figure out my numbers. Im 5'10 and weigh 160lbs right now; looking to lose weight and get cut up. After I figure out my calorie needs (still working on it), do I use the P/C/F ratios for the weight I am NOW or the weight I want to BE at??

[miss-fit]

Quick question, hopefully. I had a trainer at the gym take 2 different bodyfat readings on me today so that I can use it to help me determine my maintenance calorie needs. The handheld monitor (might have been the Omron, or similar) came up with 19.8% and the 3 point caliper test he did came up with 15.5%. Any suggestions on what number to use in the calculations??

[spirit3530]

If you are going to get caliper tested request that it be done in the 7 spots. Unfortunately, people carry fat in different areas and the caliper test is only as good as pinching the areas where we have fat.

[2108]

This is awsome reference thanks so much!

[miss-fit]

If you are going to get caliper tested request that it be done in the 7 spots. Unfortunately, people carry fat in different areas and the caliper test is only as good as pinching the areas where we have fat.

Thanks for the reply, Spirit...I already got the test but will request the 7 point if I go back. At least I've got kind of starting point now to measure progress by.

[miss-fit]

Emma-Leigh - Thanks for the fantastic post. I just re-read it to calculate my macros. I really appreciate all the time & effort you put into this!

[sky5169]

So my macros is
254g Carbs
150g Protein
46g Fats
My required cals is 2528

the problem I'm having is not making my protein and carb need. I do Cardio(run three time/week) and I lift (3day/week) I'm already using protein shakes should I up how many I drink in one day to keep my cals low and get my protein up? The problem I run into with that is I'm still 97g shy of my Carb intake needs. Any suggestions?

[imperfectly_lou]

Hmm is that your require cals to maintain your weight?

[sky5169]

Hmm is that your require cals to maintain your weight?

Yes that's my required to maintain my weight, I can't really go without the carbs otherwise I'm perpetually hungry, but I don't want to go over my fat intake

[marioana]

I did the calculations on myself and come up with this:

At 5'0'' and 47kg, I guestimated 23% bf

LBM = [47 x (100 - 23)]/100 = 36.19
BMR = 370 + (21.6 x 36.19) = 1151.704

Multiplied by 1.5, because I go to the gym 3 times a week, and do cardio after weight training 2.5 time a week(on leg day I can't run more than 7 minutes ) it seems I have a need of 1727 cal per day. Which is what Kimm and Amanda estimated for me a while back.

I eat around 1400-1500 calories a day, 130-140 gr of protein, 40-50 grams of fat and 100-140 grams of carbs (depends on my will to resist a slice of bread or some biscuits at work). The days when I eat more carbs are rare (maybe 1 every 2 weeks) so this can't be the reason I am not leaning out. So what can be the explanation that my legs look just like 7 months ago ? I see changes on my abs, on my arms...but nothing on my legs. I do squats with 50kg, and deadlifts with 46 kg and they seem heavy, and still....

[klm83]

Few questions:

1) Saw that figuring out protein grams, you switch back to using lbs, not kgs. I'm assuming you also use lbs for figuring out fat grams, too?

2) Should you try to come up with a general average to work with, or should you base it off of any given day? For example, let's say I know I'm working out 5 times this week, so I use the 1.5 TEE number, but what if you sit on your butt all day Saturday and Sunday? Do you still eat the same on those days? Or do you drop down to TEE of 1.2 on those days? Guess what I'm trying to figure out is if using a TEE of 1.5 accounts for possibly sitting on your bum for a day or two not burning as much. I'm guessing it does?

--------------------------------

My calculations:

Working out 3-5 days a week. Weight, 150lbs, bodyfat 27%, so LBM of about 110lbs. Want to lower body fat.

Used Katch-McArdle equation

LBM= [(68.2kg x (100-27) ]/ 100 = 49.79kg

BMR= 370+ (21.6 x 49.79kg) =1445.46 calories


TEE

(used average between 1.5-1.6)
= 1793 calories if 20% deficit, 2016 calories if 10%


Grams:

Protein:

110lbs LBM x 1g/lb = 110g protein


Fat:

.35 x 110lbs LBM = 38.5
.5 x 110lbs LBM = 55

39-55 grams fat (average: 47g)


Carbs:

1793-2016 calories
233g – 288g

--------------------------------

Hope I did the math right.. Not sure whether to use low side of things, high side, or averages.

[tkimmel]

Well, I am certainly not figuring this out. I love to run every other day and have about 30 minutes on most mornings to do weights. I am 42, 5'4, 124 and BF is 26%. I cannot get it down. I had a POD POD report done that shows my resting is at 1100 and maintanence is at 1900, so if i wanna lose 10 pounds, how far should I drop? to 1400? to 1700? Suggestions? Thanks

[skinnyfatlean]

a very good post!

[Emma-Leigh]

Well, I am certainly not figuring this out. I love to run every other day and have about 30 minutes on most mornings to do weights. I am 42, 5'4, 124 and BF is 26%. I cannot get it down. I had a POD POD report done that shows my resting is at 1100 and maintanence is at 1900, so if i wanna lose 10 pounds, how far should I drop? to 1400? to 1700? Suggestions? Thanks

If your maintenance came in at 1900 (? little high for me to believe?) then, as mentioned in the first post - drop this by 10-20% (depending on your tolerance for lower calories) and see how you go.

[frankie2912]

Thanx for all this information!! According to the calculations (which i have done several times now to check myself) I only need 51g of carbs a day...that seems SO low!! according to the calculations, i need to eat 1554 cals, 189g protein, 66g fat, and 51g carbs..does that seem off? im 189 lbs, trying to lose weight.

[mav_grl15]

Just calculated my Macros using this formula! 5'9 155 lbs cutting! 1,976 cal (201g protein, 172g carbs, 54g fat) Pretty close to the 40/35/25 thing i was doing before, but I'm much happier knowing this is "customized" just for me!
-Thanks Emma!

[BiancaBurke]

ooorrrrrr if you stick to the leanest meat possible and eat about 30g of protein from it fr 6xs a day. adding with that a cup of veggies every meal and drink a gallon of water, you wont need to ever count calories again! the lean meat will naturally have like zero calories so its nothing to worry about. its all about the protein bc with protein comes muscle and muscle burns 400 more calories a week than reg cardio. and its a lot less complicated =)

[gobbles23]

^^That sounds boring...

[Emma-Leigh]

ooorrrrrr if you stick to the leanest meat possible and eat about 30g of protein from it fr 6xs a day. adding with that a cup of veggies every meal and drink a gallon of water, you wont need to ever count calories again! the lean meat will naturally have like zero calories so its nothing to worry about. its all about the protein bc with protein comes muscle and muscle burns 400 more calories a week than reg cardio. and its a lot less complicated =)

Orrrrrr.... maybe not....

Pointing out a few of the MANY faults:
- amount of protein you need / day depends on your lean mass and other factors. 30g x 6 meals may well be very inappropriate for some
- cutting out all fat is very unhealthy and will cause nutritional deficiency (fat soluble vitamins, essential fatty acids) and hormonal abnormalities. Not to mention things like low mood, joint pain, increased hunger, decreased skin and hair health etc etc
- lean meat doesn't = zero calories (try www.nutritiondata.com)
- protein doesn't automatically mean 'more muscle' - you need to WORK for that muscle
- muscle doesn't 'burn 400 more calories a week' than reg cardio.... calories burnt by muscle depends on many things including amount of muscle, activity level (eg: type and length of exercise) and numerous other things....

[Barnewolt]

great thread w/a lot of information. Thanks Emma!

[ironpetal]

OMG my head is completely done in with this thread!
My body weight is around 85KGs can anyone help?

[alexandra1984]

My head is too, feeling a little overwhemled. I was never good at math! 115lbs. 5'7" anyone have suggestions for calorie intake?