Hey there ppl in the know, can u let me know of I have this right ?
24 year old male
Currently doing 3x full body workouts followed by 20-40 minutes cardio. Will be starting to workout 4x per week doing upper lower splits.
Right here goes-
I weigh 196lbs and using one of the body fat scales I have 23% body fat I know these ate not entirely accurate but I'm trying I get my head round these macros.I have tried to not over estimate but I am worried about the effect my job Has on me I work on a production line building cars and it is very physical.
•TBW total body weight
196lbs -23% = 150lbs LBM
196 x 16 TBW per lb =3136cal
3136 x 1.5 = 4704cal
4704 - 20% = 3763cal
now for the macros -
PRO - 150lbm x 1.5=225g x 4= 900cal
FAT-150lbm x 0.45= 67.5g x 9= 607cal
Then Emma states to use the rest for carbs so by my Calculations
Protein is 900 add fat 607= 1507cal leaving me with 2256 cals for carbs wich are coming in at 564g.
So that would mean my macros are
Pro - 225g
Fat - 67.5g
Car - 564g
To me the carbs seen quite high but a could do with the energy lol but if some k e can enlighten me to if these are right it would be greatly appreciated and thanks in advance