Calculating Calorie & Macronutrient Needs

[aimx2e]

2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]
Low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...



So if I am of average body fat, and I weigh 54 kg, I can ingest anywhere from 54 to 108 g of fat? That seems incredibly high, so I feel like I am doing something wrong! Please help me!

[666pluto]

although i read Emma's starting post several time, I'm left very confused, having no clue to to portion everything in a right way! I would appreciate any help i can get :-).

I'm 5'10, 133 lbs, BF estimation is between 5-10% (all skin&bones), lifting weights 3 times a week (JasonDB's Novice 5x5). also, I work as a nurse 3 shifts a week, ranging from sitting on my ass most of the time (nights) or jumping from patient to patient most of the shift on busy days.

main goal is bulk, so i calculated the maintenance calories as 2400 cal+ extra 200-500 cal for bulking (will start very slow bulk at first then increase slowly, since eating is a full time second job for me). so lets say 2600 calories for bulking. ****but before: can't eat dairy food- lactose intolerance, also can't eat gluten- Celiac (=Fu***) ****
this numbers sounds right? --> 2600 calories, 140g protein, 70g fat, 350g carbs.

[OptimusGrind]

First off, great thread to the originators and supporters that are offering their time and dedication to help others. Fantastic job. I just need clarification on a few contradicting things I've read. Knowing my fair share about nutrition, exercise, macros, etc - but I'm hoping someone can give me the final push to make what I'm confused on sink in. I will try to make this as succinct and concise as possible. Background: I'm 272 pounds on a cut, just shy of 6'0", about 42" waist. I would roughly say my BF is between 25%-30%. I started cutting in January starting at around 280lbs. I've kind of hit a rut between 270-273lbs (hydration fluctuation,sodium intake, etc.). I had been going back and forth between MyfitnessPal's estimate of 2200 calories required for a cut, - but now using the daily intake calculator recommended on here to get a calorie defiicit of 2542 for a cut. I'm seeing guys weighing less than me on cuts for that amount, so is that even too low? Based on this calculation, I estimate about 270 grams protein, 122 grams of carbs, and 92 grams of fat. Does that sound right? I work out 3-5 times a week lifting moderate to heavy, high reps (8-12) and do cardio 2-5 times a week (HIIT 20 minutes elliptical non-weight days/20 Minutes moderate on weight days). So here are my basic questions.

1. I've seen contradiction about whether to use LBM or BW for protein intake. BW would put me at 272 grams of protein,while LBM would put me at around 200-218... Which should I use for cutting and deciding a proper protein intake?
2. I've also seen a few different responses on whether to also use BW or LBM for determining fat intake. My current cutting estimate is based on Total BW X .45 = 92 grams of fat. Which one should I use?
3. If my 20% deficit does in fact put me at 2542 for a cut (which is still in question), and I do cardio/weight lifting for a total estimated expenditure of 500 calories resulting of a NET of 2042 calories, will this put me in a counteractive state and make my body store fat due to my macro requirements being disrupted, or will this simply speed up the weight loss?

My goals are to lose 1.5 -2.0 lbs a weeks safely while maintaining muscle mass. I've been a football player's build my entire life, and I would like to get lean and retain mass, and possibly after losing about 70 lbs or more, put back on some of the mass loss in the most effective and safe way. Any insight is GREATLY appreciated!

[determined4000]

I used the multiplier of 1.2 (Sedentary) for my caloric needs just because I feel like even though I workout religiously, I still spend the majority of my time sitting at a desk/on the train etc.

try it, adjust based on progress

2.
So if I am of average body fat, and I weigh 54 kg, I can ingest anywhere from 54 to 108 g of fat? That seems incredibly high, so I feel like I am doing something wrong! Please help me!

start with 1g/kg LBM

1. I've seen contradiction about whether to use LBM or BW for protein intake. BW would put me at 272 grams of protein,while LBM would put me at around 200-218... Which should I use for cutting and deciding a proper protein intake?
2. I've also seen a few different responses on whether to also use BW or LBM for determining fat intake. My current cutting estimate is based on Total BW X .45 = 92 grams of fat. Which one should I use?
3. If my 20% deficit does in fact put me at 2542 for a cut (which is still in question), and I do cardio/weight lifting for a total estimated expenditure of 500 calories resulting of a NET of 2042 calories, will this put me in a counteractive state and make my body store fat due to my macro requirements being disrupted, or will this simply speed up the weight loss?

1. I use 1g/lb bw for protein to be safe
2..4-.5g/lb LBM for fat
3. Your maintenance should already be incorporating your activity, so you don't further deduct cardio because cardio should be used in your maintenance calc

[determined4000]

2600 calories, 140g protein, 70g fat, 350g carbs.

give it a shot

[phattastic]

Hi everyone, I joined just for this thread so I could get some clarification. I've just started back up at the gym in the last month and I was doing ok at first but now I notice that I'm always really tired before, during and after my sessions. I have a pretty hectic sleep/eating schedule so I know my nutrition has to be the reason. I eat pretty clean but I feel like I could be doing better, especially with being consistent with my meals (some days I only get to eat once or twice). I'm tired of my workouts suffering because of this, so if you guys could help me out I would really appreciate it.

So using my BW measure:

180lb x 14 = 2520
20% of 2520 = 504
To lose weight I should eat 2016 calories (?)

I work out 3 times per week as well as I'm about to up my cardio significantly so am I right in guessing I fit into the 14-16 kcal/lb BW category? I'm stuck at trying to figure out my fat intake because I'm not too sure what my body fat % is but if I had to guess I would say over 30%. My long term goal is really to get down to about 23-24% (don't want to lose the booty! ) and build some muscle. If I use BW to calculate at 0.5g/lb I get 90g which seems like kind of a lot? And with carbs I've got: 180 x 2g = 360g

So I guess what I'm asking is as a 22 y/o female, 180lb, who works out 3 times a week min. does this seem accurate or am I missing something? I feel like I'm getting it wrong here...

Calories: 2016
Protein: 180g
Fat: 90g
Carbs: 360g

[666pluto]

give it a shot

thanks :-)

[Browny95]

somebody who works 5 days a week as a mechanic and gym 3 times a week strength training Then on the weekend being fairly Sedentary. Would this be considered as light activity or moderate

[determined4000]

id say moderate

somebody who works 5 days a week as a mechanic and gym 3 times a week strength training Then on the weekend being fairly Sedentary. Would this be considered as light activity or moderate

[phattastic]

Hmm, after re-reading the intro I think maybe this is more accurate?

Weight: 83kg
LBM: 54kg
Calories: 1597
Protein: 183
Fat: 54
Carbs: 95

[determined4000]

fats look quite low

[phattastic]

fats look quite low

I just went off of 1g/kg LBM; should I be counting at 1g/kg BW?

Edit: Or I guess 1.5g/kg LBM might look better at 81g

[determined4000]

well are you sure cals should b that low
1600 is not enough for a small girl
DO you know how much you have been eating?
Id say fat to at least 60

[phattastic]

Yeah, I hover around 1700 actually but I have days when I eat under 1200 calories and days when I eat over 2000, but those are getting to be more few and far in between. I guess I should get a better idea of my body fat %? I went with 35% based on some online calculator just for now. I'm also 5'7 if that makes a difference? ugghhhhhhh, I swear I'll get this if it kills me

[Xamier]

Am I doing it right?
TL;DR
278.8 lbs weigh in today
I plan on starting with:
2010.4 Calories
225g Protein
90g Fats
75g Carbs

My previous calorie estimate app had me 300 kcal higher when using the lose 2 lb/week so maybe that's why I haven't seen results
Now, this plan is for a 1.2 desk job activity factor.
If I hit half an hour of cardio, I should eat an additional ~250 kcal for that day to keep up?

The biggest change I need to make is flipping my protein and carb calories with each other. Fats is apparently right on schedule.

Maths:
278.8 lbs -> 126.73 kg
37% BF -> LBM: 79.84 kg
BMR: Katch-McArdle: 370+(21.6*79.84) = 2094.5

Activity - 1.2 sedentary
Maintenance Calories: 2513
Subtract 10%: 2261.7
Subtract 20%: 2010.4

Macros
Protein:
high BF, high calorie / low train: 1.6 to 2.2g per kg total BW
202.77 - 278.8 grams protein
Fats:
High BF: 1-2g / kg lean
79.84 - 159.68 grams fats
Carbs:
not super active so using
carb cals = Total - protein*4 - fat*9
Using 2010.4 cals
carb cals, min protein, min fat = 2010.4 - 202.77*4 - 79.84*9 = 480.76
carb grams = 120.19
carb cals, max protein, min fat = 2010.4 - 278.8*4 - 79.84*9 = 176.64
carb grams = 44.16
carb cals, bump protein, bump fat = 2010.4 - 225*4 - 90*9 = 300.4
carb grams = 75.1

[Moulson]

I'm wondering if the info in this stickie needs to be updated around protein requirements. I would be interested in seeing Emma's comments: http://mennohenselmans.com/the-myth-...-bodybuilders/

[Xamier]

Alright, looking at .64 to .82 g / lb of body weight I get more along the lines of
200g protein
90g fat
100g carbs
Macros
Protein:
178.43 - 228.62 grams protein
Fats:
High BF: 1-2g / kg lean
79.84 - 159.68 grams fats
Carbs:
not super active so using
carb cals = Total - protein*4 - fat*9
Using 2010.4 cals
carb cals, min protein, min fat = 2010.4 - 178.43*4 - 79.84*9 = 578.12
carb grams = 144.53
carb cals, max protein, min fat = 2010.4 - 228.62*4 - 79.84*9 = 377.36
carb grams = 94.34
carb cals, bump protein, bump fat = 2010.4 - 200*4 - 90*9 = 400.4
carb grams = 100.1

[Hunnybee324]

Ok. I have a bodymedia band so Im pretty close to knowing my tdee and I follow Emma-leighs macro suggestions and I weigh and track everything (like a crazy person) and i am stalled. I haven't lost any weight in quiet a while. I typically burn 2800-3100 a day and I subtract 10% from that since bodymedia sites +\- 10% accuracy and then I take
Another 300 or so calories from that total for fat loss. I am 5' 109lbs approx 20% bf and haven't budged in months. I lift heavy 4x week and cardio 6x weekly. I don't want to lose any muscle but I have some fat that I'd like to get rid of. Should I try reverse dieting for a lower defecit or try and create an even larger defecit? Cause something's not working! Frustrated!

[determined4000]

some find that to overestimate calories burn
Even the site state over a 10% error I Think

Plus it estimates what you should be burning based on your weight, and how much activity you are performing
It doesnt know if you have slowed your metabolism by persistent dieting

[Hunnybee324]

some find that to overestimate calories burn
Even the site state over a 10% error I Think

Plus it estimates what you should be burning based on your weight, and how much activity you are performing
It doesnt know if you have slowed your metabolism by persistent dieting

I calculate for the 10% error. I take 10% off the tdee and then another 300 calories from THAT number.
My question is should I try reverse dieting and up my calories to fix my metabolism or should I lower them even more?

[Flat4T]

hi all

just wanting to double check my calculations that ive just re calced since ive gained a few more kg's

Mifflin - St Jeor
(9.99 x 70kg) + (6.25x170cm) - 4.92 x 24) + 5

699.30 + 1062.50 - 118.08 + 5 = 1648.72

1648.72*1.5 = 2473.08

gain weight = 10% more = 2720

CARBS - 368
PROT - 154
FAT - 70

[determined4000]

hi all

just wanting to double check my calculations that ive just re calced since ive gained a few more kg's

Mifflin - St Jeor
(9.99 x 70kg) + (6.25x170cm) - 4.92 x 24) + 5

699.30 + 1062.50 - 118.08 + 5 = 1648.72

1648.72*1.5 = 2473.08

gain weight = 10% more = 2720

CARBS - 368
PROT - 154
FAT - 70

looks fine
could do slightly more protein and less carbs if you like but its fine as is

[Mick1487]

Okay, so I'm a skeptic. Therefore if you don't want to get mind F*** I'd suggest you stop reading here...fair warning.

STATS

164lbs
12-15% BF (7 site skinfold test)
26y/o
5"9'

Here's my thing...

I'm a little thrown by the Activity Multiplier. For me it's ~1.5 as I am MODERATELY ACTIVE, working out 5-6 times per week.

So if I calculate my BMR + TEF, my daily is ~1900 cals for maintenance. Add the multiplier and I'm at ~2800 for maintenance.

I'm about 12-15% BF but I'd like to get to <10%. So according to EMMA, I should be shooting for 2800-20%(for weight loss). This works out to be ~2200 cals intake per day for weight loss.

Right? Pretty sure. I'd appreciate the input if I'm off. Let me know.

So here's where I'm lost. I wear a heart rate monitor during all workouts. I used to be an endurance athelete, so I've just always worn a chest strap and a watch which reads out my HR, cals burned, distance ran etc.

Bc of this monitor, I am able to get a very good estimate of my actual calories burnt during exercise. So -- IS USING THE ACTIVITY MULTIPLIER NECESSARY IN MY CASE?

I ask because the numbers are WAY different of you do the math. See below...

ACTIVITY MULTIPLER MATH

BMR+TEF= ~1900 cals burnt per day

~1900 cals/ 24 hrs = ~80 cals burnt per hour while doing nothing (estimate).

~1900 * 1.5 activity modifier = ~2800 cals for maintenance.

FOR WEIGHT LOSS
~2800-20%= ~2200 cals per day

HEART RATE MONITOR MATH

BMR +TEF doesn't change, so it IS STILL ~1900 for daily maintenance.

BUT...

If my hear rate monitor reads out that I burnt 580 cals during my 1 hr workout, this means I burnt ~500 cals (or 580- average calorie burn per hour from above).

So if you add my..

BMR+TEF (or 1900) +

REAL EXERCISE CALORIES BURNT (or 500)

= 2400 calories

And what's the point you ask? Well if my total overall burn for the day is 2400 cals and I go by the mathematical logic, I'd need to consume 2400 calories for maintenance, right?

Okay. So now we have that out of the way, lets discuss what this means when we compare this calculation of 2400 cals needed for maintenance to the calculation of ~2200 needed for weight loss when using the activity multiplier.

The math isn't difficult, if I burn a total of 2400 cals but consume ~2200 cals this means I've only created a ~200 calorie deficit per day. Multiply this by 7 days a week (keep in mind this would require me to stick to a diet 100% w not even 1 cheat meal), you get 1400 calorie deficit per week.

However, if I use the HEART RATE MONITOR MATH...

I'd need to create a WAY bigger daily deficit to see quicker results.

If I burnt a overall total of 2400 per day based on my heart rate read out(BMR+TEF+HR MONITOR READ OUT=2400), I'd need to consume ~1900 cals in order to create ~500 cal daily deficit.

And ~1900 is much less than ~2200 folks. It's about 1 extra meal (rougly).

But here is where it gets interesting, and where my real question lies--

Today I woke up late, so my training got cut short and I only managed to burn about ~270 cals in an hour.

So if you go by the HEART RATE READ OUT MATH (BMR+TEF+HEART RATE READ OUT) = ~1900+~270= 2170 cals burnt.

So if I just ate the calculated cals using the ACTIVITY MULTIPLYER(~2200), I'd actually be creating a SURPLUS of calories.

MIND F*** BLOWN. (Or at least I think so).

So in this case, for today - I'd have to consume only ~2170 cals - 20% in order to create a decent daily deficit, right? Which means today I should be shooting for ~1700 cals.

Okay, so if I've confused everyone I apologize. If you're still with me great, you get prize! (not really).

So I have three questions:

1- Does my HEART RATE READOUT equation make any sense?

2- Does it make any sense at all for me to eat only ~1700 cals today based on my findings?

3- Is the activity MULTIPLER actually necessary IF you have a very accurate picture of the calories you've burned during exercise?

Please help. My weight lost has stalled out and it's starting to zap my confidence. I've looked at all the angles and this seems to be the only one which makes sense in my mind.

Oh and before anyone goes off on me-- yes I make sure to get ALL my macros and understand these are more important than overall cals.

MACRO NEEDS ARE BELOW

1.5g protein per pound = ~200g daily
2g carbs per pound = ~328
.5g fat per pound = ~82

[paul1968uk]

Hi
Just woundered if you could look over my post for me and see if its ok or if improvement can be made as not sure on what P/C/F % need to be at to lose weight, the only place ive got some fat is on my mid rift (stomach area) everywhere else is ok, hope ive got everything covered that you need.
AGE 44
WEIGHT 205.2
BMI 31.1
BODY WATER 47.1
BONE MASS 3.2
MUSCLE 35.4
BMR 1778.32
TDEE 2756.39

Think ive worked the BMR/TDEE out ok as i work in a warehouse so pretty active throughout the day and im at gym.
Monday -Legs/abdominals/ cardio 30mins on running machine after training
Tuesday- Chest/triceps
Wednesday- day off
Thursday-Back/Biceps
Friday- Shoulders/Abs/ cardio 30 mins on running machine after training
Sat/sunday- day off

Below is a graph off what was eaten daily so it gives you a good idea off what can be tweaked, id like to get the BMI down to 15-17as got a bit off belly

Breakfast 7AM
Generic - Egg - Soft Boiled, 6 egg 396 8g 22g 43g 948mg 420mg 0g 0g
Quaker Oats - Oat So Simple Apple & Blueberry Porridge, 1 sachet with 180ml Semi Skimmed Milk 216 33g 5g 9g 0mg 100mg 16g 3g

Mid morning 9.30AM
Finest Catch - Salmon Portions, 100 g 279 1g 18g 29g 0mg 0mg 0g 1g
madison ave - egg fried rice, 250 g 367 70g 7g 10g 0mg 0mg 0g 0g

Dinner 12.30PM
Morrisons - Peeled New Potatoes In Water, 195 g 108 22g 0g 4g 0mg 0mg 0g 6g
L A Diner American Style - Sliced Cooked Chicken Breast, 200 g 208 0g 2g 50g 0mg 1mg 0g 1g
Birds Eye - Field Fresh Super Sunshine Mix-Peas,Carrots,Sweetcorn, 1 bag 75 11g 1g 3g 0mg 0mg 6g 5g

Late afternoon 3PM- Gym 5pm-7pm
Usn - Pure Protein Shake, 56 g 203 2g 3g 40g 0mg 437mg 1g 2g
Fruit - Bannana - Small - About - 6" or Less, 1 raw 90 23g 0g 0g 0mg 0mg 12g 3g

Tea 7.30pm
Farmfoods - Mixed Vegetables, 200 g 104 17g 5g 6g 0mg 0mg 6g 5g
Smash - Instant Mashed Potato, 30 g + boiling water 102 21g 0g 3g 0mg 140mg 1g 2g
Finest Catch - White Fish Fillets Alaskan Pollock, 100 g 72 0g 1g 17g 0mg 0mg 0g 0g

Supper 9,30pm
Usn - Pure Protein Shake, 56 g 203 2g 3g 40g 0mg 437mg 1g 2g (Changing this to casien soon)
Farm Foods - Semi Skimmed Milk, 300 ml 144 15g 5g 10g 0mg 0mg 0g 0g
TOTAL: 2,567 225g 72g 264g 948mg 1,535mg 43g 30g
Calories Carbs Fat Protein Cholest Sodium Sugars Fibe

Rgds
paul

[lumocolor]

Approximately what are the macro-nutrients in a 2.5oz cooked chicken breast if someone could please tell me! I'd appreciate it.
Barbecued. Plainly cooked.

[blairellis]

I'm 6'0" and 150lbs.

Did the Katch McArdie method and computed the requirements based on 11.5% BF, 150lbs, and a 1.5 multiplier for my activity factor. Came up with 132.75 LBM, 3237.4 cal for BMR and then multiplied by 1.5 to get 4856.1. Am I dong something wrong here? That seems super high.

There's no way I can need that many calories.

Macros as calculated:
Protein ~ 300g
Fats ~ 75g
Carbs ~ 475g

Goal is to bulk up during the rest of the winter and then get rid of the last remaining bit on my midsection during cycling season this year. I'll have an easier time cutting when I'm biking than when I'm not.

[determined4000]

I'm 6'0" and 150lbs.

Did the Katch McArdie method and computed the requirements based on 11.5% BF, 150lbs, and a 1.5 multiplier for my activity factor. Came up with 132.75 LBM, 3237.4 cal for BMR and then multiplied by 1.5 to get 4856.1. Am I dong something wrong here? That seems super high.

There's no way I can need that many calories.

Macros as calculated:
Protein ~ 300g
Fats ~ 75g
Carbs ~ 475g

Goal is to bulk up during the rest of the winter and then get rid of the last remaining bit on my midsection during cycling season this year. I'll have an easier time cutting when I'm biking than when I'm not.

not sure how you calculated BMR but that is far too high a BMR for someone your weight

[blairellis]

not sure how you calculated BMR but that is far too high a BMR for someone your weight

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

AH. I missed that its in KG. That's where I went wrong.

LBM = 68kg*88.5bf/100 = 60.18

BMR = 370+(21.6*60.18) = 1670

Total then should be 2505 cal/day at 1.5x.

[determined4000]

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

AH. I missed that its in KG. That's where I went wrong.

LBM = 68kg*88.5bf/100 = 60.18

BMR = 370+(21.6*60.18) = 1670

Total then should be 2505 cal/day at 1.5x.

yeah that looks better

[Joshualandis]

Okay so I have read this and after ATTEMPTING to do this and re-reading it I am still not sure if what I am getting is correct.
I am 21 years old, 6ft tall, 213lbs, 24%bf I would like to get to around 10-15%bf do I was wondering if I should start with a bulk or a cut.

Unsure if I am moderately active or other. Gym 3-4 times a week and work sat and sun 12hr moving 50lb bags. And school the rest of the week.

Also unsure it these macros sound correct. Calculated macros
Cals - 2556
Protien - 159
Fats - 64
Carbs - 336

I think that sounds like Alot of carbs..

All input appreciated!!