# Thread: Calculating Calorie & Macronutrient Needs

1. Originally Posted by Yeti06
I have tried to get my macro's to see where I am at and if im doing it right, these are the numbers I came up with:

height 6'6"
weight 255lbs
~30% bf

BMR 3200
protein 172g
fat 190g
carbs 162g

My current daily intake looks like this
2000cal
200g protein
150g fat
85g carbs

any recommendations? if you don't want to clutter the thread a PM would work

thanks!
It is fine but personally you might feel better on less fat (.5g/lb lbm) and more carbs and protein

2. Can someone tell me if I did this properly? I'm trying to figure out just BMR right now.

Body Fat: 26%
Total Weight = 170 lbs = 77.1107029 kg

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

BMR = 370 + (21.6 x [(77.1107029 kg x (100- 26%)] / 100
370 + (21.6 x [(77.1107029 kg x (74%)] / 100
370 + (21.6 x [(5706.1920146) / 100
370 + (21.6 x [(5706.1920146 / 100)
370 + (21.6 x [(57.061920146)
370 + 1232.54
= 1602.54

1602.54 x 1.7 = 2723.4 BMR

2723.4 - 20% = 2178.72? TO LOSE WEIGHT 2178 CALS?

Someone mind telling me if I did this properly? If not, someone please show me where I went wrong =P.

3. Originally Posted by Yeti06
I have tried to get my macro's to see where I am at and if im doing it right, these are the numbers I came up with:

height 6'6"
weight 255lbs
~30% bf

BMR 3200
protein 172g
fat 190g
carbs 162g

My current daily intake looks like this
2000cal
200g protein
150g fat
85g carbs

any recommendations? if you don't want to clutter the thread a PM would work

thanks!

Here are my calculations and recommendations:

BMR 255/2.2*21.6*.70+370 = 2,123

It looks like you confused BMR with TDEE because when I divide 3,200 by 2,123 I get about 1.50 so I think you used an activity factor of 1.50.

In that case 3,200 is your TDEE (maintenance calories).

Looks like you're cutting. It is generally recommended not to go below a 20% deficit, which would put your target calories at 2,560. If you want to go slightly lower that's probably OK, but you risk losing more muscle. In other words, as your caloric deficit is greater, the ratio of fat:muscle lost decreases.

I'd go with 2,500 calories. Macros above look fine for 2,500 calories. You could decrease fat about 35 grams if you wish, while increasing protein or carbs. But that's not necessary. If some days you want more carbs, you could decrease fat on those days only if you choose.

4. Originally Posted by Mudbert
Can someone tell me if I did this properly? I'm trying to figure out just BMR right now.

Body Fat: 26%
Total Weight = 170 lbs = 77.1107029 kg

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

BMR = 370 + (21.6 x [(77.1107029 kg x (100- 26%)] / 100
370 + (21.6 x [(77.1107029 kg x (74%)] / 100
370 + (21.6 x [(5706.1920146) / 100
370 + (21.6 x [(5706.1920146 / 100)
370 + (21.6 x [(57.061920146)
370 + 1232.54
= 1602.54

1602.54 x 1.7 = 2723.4 BMR

2723.4 - 20% = 2178.72? TO LOSE WEIGHT 2178 CALS?

Someone mind telling me if I did this properly? If not, someone please show me where I went wrong =P.
Looks right except that your 2,723 number is your TDEE (maintenance calories), not BMR.

5. Am I doing this right?

TEE = 2600 cals
LBM = 135lbs

Protein = 135g (1g/pound)
Fats = 78g (.5g/pound)
Carbs = 335g ( (135 x 4) + (78 x 9) / 4)

So then if I want to start a Bulk (+500) phase I'd go to 3100 cals. But this is where I am most confused as to where these extra 500 cals should go.

Any help would be appreciated.
Thanks

6. ^ Carbs would be 340

(2600 - 135*4 - 78*9)/4

But 340 is not necessary. Hit your protein and fat minimums, then fill your remaining calories with any combination of carbs, protein, and fat that you desire, while ensuring micronutrient sufficiency.

7. Originally Posted by FitnessCPA
^ Carbs would be 340

(2600 - 135*4 - 78*9)/4

But 340 is not necessary. Hit your protein and fat minimums, then fill your remaining calories with any combination of carbs, protein, and fat that you desire, while ensuring micronutrient sufficiency.
Thanks.

So my Bulk phase may look like this?

Protein = 160g
Fat = 85g
Carbs = 424g

So this all equals 3101cals.

It just seems like a lot of carbs to me and I want make sure I'm doing this correctly before I start eating this much on workout days.

8. Originally Posted by Flow04
Thanks.

So my Bulk phase may look like this?

Protein = 160g
Fat = 85g
Carbs = 424g

So this all equals 3101cals.

It just seems like a lot of carbs to me and I want make sure I'm doing this correctly before I start eating this much on workout days.
Certainly nothing wrong with that at all.

9. What's the deal with people calculating different macros based on workout/rest days? I don't remember reading that anywhere in the stickies, so what gives? Did I miss something?

10. Originally Posted by flvinny521
What's the deal with people calculating different macros based on workout/rest days? I don't remember reading that anywhere in the stickies, so what gives? Did I miss something?
A lot of people 'cycle' their calories based on work / rest days. A lot of people don't.
It depends on how you want to do things, and what you feel comfortable with.

You don't HAVE to - and, indeed, the body is actually still recovering from your workout for the 24-36 hrs after you train anyway.... So in a way there really is no point in doing so (sure, you have a jacked up response in the first 4-16 hrs, and then it tapers off, but there is still SOME recovery going on the day after you train too).

11. Originally Posted by Flow04
Am I doing this right?

TEE = 2600 cals
LBM = 135lbs

Protein = 135g (1g/pound)
Fats = 78g (.5g/pound)
Carbs = 335g ( (135 x 4) + (78 x 9) / 4)

So then if I want to start a Bulk (+500) phase I'd go to 3100 cals. But this is where I am most confused as to where these extra 500 cals should go.

Any help would be appreciated.
Thanks
Firstly - at your baseline I'd probably jack the protein up a bit more. [1g / pound total weight]
Secondly - I'd probably not have gone with the simple '+500 cals' thing - although it works for you know as +500 cals is roughly 15% for you -- it doesn't always work that way.
Thirdly - macro's are usually added to carbs/ fats when bulking... But you can add protein too (it is just less efficient). Personally I'd go for something like -

160g protein at the minimum - and you'll probably find you go over this easily. Up toward 200g would be fine.
80g fat ish....
That leaves you with around 400g carb....

12. Originally Posted by Emma-Leigh
A lot of people 'cycle' their calories based on work / rest days. A lot of people don't.
It depends on how you want to do things, and what you feel comfortable with.

You don't HAVE to - and, indeed, the body is actually still recovering from your workout for the 24-36 hrs after you train anyway.... So in a way there really is no point in doing so (sure, you have a jacked up response in the first 4-16 hrs, and then it tapers off, but there is still SOME recovery going on the day after you train too).
So is there a "real" purpose to carb cycling? Martin recommends it for Leangains, which I follow. My goal is to achieve 6-7% bf, from my current 12%. Should I be worried about it?

13. Originally Posted by matt27gd
So is there a "real" purpose to carb cycling? Martin recommends it for Leangains, which I follow. My goal is to achieve 6-7% bf, from my current 12%. Should I be worried about it?
no
at 16 you could end up burning more due to lifestyle regardless of WO schedule on a day to day basis

14. i am so confused with all of this. can someone give me an example of how to calculate everything? say a guy who is 175 pounds with around 16% bodyfat.

15. Originally Posted by NiR
i am so confused with all of this. can someone give me an example of how to calculate everything? say a guy who is 175 pounds with around 16% bodyfat.
get at least 175g protein, 80g fat
for calories, figure out how much you have been eating to maintain weight
add 10-15% to gain and the opposite to lose

16. Hey guys, so I think I have this right. Would someone quickly skim over my calculations and advise/suggest anything if needed or pickup on anything I have done incorrectly. Cheers!

370 + (21.6 x 64.47kg) x (100 - 10%)]/100
370 + 1392.552 x 90 /100

BMR = 1623.29

TEF = 15% of 1623.29
= 243.49

TEE
1623.29 x 1.5 + (TEF of 243.49)
2434.93 + 243.49
= 2678.42

Mass gain add 15% ontop of TEE
2678.425 x 15 / 100
= 401.76
Total calories in order to gain weight = TEE of 2678.42 + 401.76
= 3080.18

Macronutrients
Protein = LBM of 141.85lb x 1.5 = 212.77g
Fat = LBM of 64.47kg x 1.2 = 77.36g
Carbs =
(212.77g x 4) + (77.36 x 9) = 851.08 + 696.24 = 1547.32
1547.32 / 4 = 386.83g

17. Originally Posted by pudgey01
pickup on anything I have done incorrectly
nope

18. Originally Posted by determined4000
nope
Cheers dude! repped!

19. Originally Posted by pudgey01
Hey guys, so I think I have this right. Would someone quickly skim over my calculations and advise/suggest anything if needed or pickup on anything I have done incorrectly. Cheers!

370 + (21.6 x 64.47kg) x (100 - 10%)]/100
370 + 1392.552 x 90 /100

BMR = 1623.29

TEF = 15% of 1623.29
= 243.49

TEE
1623.29 x 1.5 + (TEF of 243.49)
2434.93 + 243.49
= 2678.42

Mass gain add 15% ontop of TEE
2678.425 x 15 / 100
= 401.76
Total calories in order to gain weight = TEE of 2678.42 + 401.76
= 3080.18

Macronutrients
Protein = LBM of 141.85lb x 1.5 = 212.77g
Fat = LBM of 64.47kg x 1.2 = 77.36g
Carbs =
(212.77g x 4) + (77.36 x 9) = 851.08 + 696.24 = 1547.32
1547.32 / 4 = 386.83g
Originally Posted by determined4000
nope
Except for the fact that you:
1/ don't look like you're 10% in your pics
3/ and we have no idea if that lifestyle adjustment is adequate for you.

20. I Hate Math ... SRS

21. Hows this look people, im pretty rubbish when it comes too math, a bit of background info, Male - 5ft10in - 5ft11. BF Of 15% And Weight Of 154lbs (69.85KG).......

370 + (21.6 x 69.8kg) x (100 - 15%)]/100
370 + 1507.68 x 85 /100

BMR = 1596.28

TEF = 15% of 1623.29= 239.42

TEE = 1596.28 x 1.5 + (TEF of 239.42) ------ 2633.84
1596.28 + 239.42
= 1835.7

Mass gain add 15% on top of TEE
2633.84 x 15 / 100
= 395.7
Total calories in order to gain weight = TEE of 2633.84 + 395.7
= 3029.54

Mass Loss minus 15% From TEE
2633.84 x 30 / 100 = 780
Total Calorie Defict = 2633.84 – 780
= 1853 (Give or take a few)

Macronutrients

Protein = LBM of 154lb x 1.5 = 231g
Fat = LBM of 69.85kg x 1.2 = 83.82g
Carbs = (protein of 231g x 4) + ( Fat of 83.82 x 9) = 924 + 754.38 = 1678.38
1678.38 / 4 = 419.59g

22. Ok I have a question about trying to calculate my macros. I'm 5'8'' 173lbs 18.5% body fat. I'm trying to cut my body fat % down while putting on some lean muscle mass. Should I calculate my caloric intake and macros for weight loss(fat loss) or gaining mass?

23. Originally Posted by RSerda7
Ok I have a question about trying to calculate my macros. I'm 5'8'' 173lbs 18.5% body fat. I'm trying to cut my body fat % down while putting on some lean muscle mass. Should I calculate my caloric intake and macros for weight loss(fat loss) or gaining mass?
you cant put on mass and cut bf at the same time
Pick one of the other
Personally I would suggest cutting if you are already at 18.5%bf

24. Originally Posted by determined4000
you cant put on mass and cut bf at the same time
Pick one of the other
Personally I would suggest cutting if you are already at 18.5%bf
Thanks! Should I cycle between cutting and bulking? I'd still like to add more size but keep my bf% relatively low.

25. Originally Posted by Emma-Leigh
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
Quick question on this equation. What is the order of operations here? I mean, is it just adding the terms straight from left to right? Or do we have to first add the weight term with the height term with the age term, THEN add 5 to that number? Or does the order of addition not matter here? Thanks!

26. Originally Posted by mathzero
Quick question on this equation. What is the order of operations here? I mean, is it just adding the terms straight from left to right? Or do we have to first add the weight term with the height term with the age term, THEN add 5 to that number? Or does the order of addition not matter here? Thanks!
calculate the values of each of the three bracketed terms

27. I have a question about the calories intake in training days and non-training days.
I have 180lbs, 5´9", with 15/16%bf.
I made the equations to calculate my calories needs, and i´m eating around 3600kcal in training days and around 3200/3300kcal in non-training days.
But i still have problems to gain weight.
So my question is, if calories intake should be the same in training days and in non-training days, or if in non training days, i should continues to eating less calories.

28. I am 157 lbs (71.4 kg)
15% bodyfat

Am having trouble with the the equation

BMR = 370 + (21.6 x LBM)Where LBM = [71.4 (kg) x (100 -.15)]/100

Totaling 1909.864?

times 1.5?

is 2864.7

This seems too high.

29. Originally Posted by f33db4ck
I am 157 lbs (71.4 kg)
15% bodyfat

Am having trouble with the the equation

BMR = 370 + (21.6 x LBM)Where LBM = [71.4 (kg) x (100 -.15)]/100

Totaling 1909.864?

times 1.5?

is 2864.7

This seems too high.
Maybe your activity isnt enough to dictate a 1.5 multiplier

30. Originally Posted by Emma-Leigh
Except for the fact that you:
1/ don't look like you're 10% in your pics
3/ and we have no idea if that lifestyle adjustment is adequate for you.

Thanks for the insight. I agree I dont think im 10%, I cant get an accurate reading with my caliper and I also posted in the "Fat% Estimation" thread and im getting no bites ... What % would you personaly think I was from my images?

Woops, I'll go back and take away that TEF silly me.

Before I started eating this much I was hanging around 157-158lb... im assuming I found maintenance???

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