# Thread: Calculating Calorie & Macronutrient Needs

1. What's the best way to get the right amount of fat? Nuts are good but also a high amount of calories. Oils are good too but how do you apply that to your food, use it on a sallad? How do you guys do it?

2. 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
So
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

3. Originally Posted by hungryeyes
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
So
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
I would use Katch McCardle formula instead.
196/2.2 = 89.09 weight in kg
370 + 89.09*(1-.23)*21.6 = 1,852 BMR

Now add in an activity factor. I'd go with 1.5-1.6.

1,852 x 1.55 = 2,871 maintenance calories estimate.

Go with about 190 grams of protein and 90 grams of fat minimum. That's 1,570 calories, leaving you with about 325 grams of carbs, if all your remaining calories came from carbs.

To lose weight, subtract 10-20% from the 2,871, stay with minimum 190 and 90 on protein and fat, and just go with lower carbs.

I think i came back to this thread about 6 times now, every time i come determined to understand the math behind this and fail, can some one be so kind to show me the calculation and results of my daily needs and macros to add mass, i weight 154lb, 5'6 height, body fat catipillar says 21.8 machine says 18, lift weights 3x a week , have a desk job, if you need more info just email or msg me. Thanks

5. Originally Posted by sajor
I think i came back to this thread about 6 times now, every time i come determined to understand the math behind this and fail, can some one be so kind to show me the calculation and results of my daily needs and macros to add mass, i weight 154lb, 5'6 height, body fat catipillar says 21.8 machine says 18, lift weights 3x a week , have a desk job, if you need more info just email or msg me. Thanks
Look at the post directly above yours

If you can't do that you need to go back to high school

Give it an ATTEMPT and post your attempt here

6. Originally Posted by FitnessCPA
I would use Katch McCardle formula instead.
196/2.2 = 89.09 weight in kg
370 + 89.09*(1-.23)*21.6 = 1,852 BMR

Now add in an activity factor. I'd go with 1.5-1.6.

1,852 x 1.55 = 2,871 maintenance calories estimate.

Go with about 190 grams of protein and 90 grams of fat minimum. That's 1,570 calories, leaving you with about 325 grams of carbs, if all your remaining calories came from carbs.

To lose weight, subtract 10-20% from the 2,871, stay with minimum 190 and 90 on protein and fat, and just go with lower carbs.
370 + 89.09*(1-.23)*21.6 = 1,852 BMR
The astirisk are supposed to be multipliers?, and whats the 1-.23 mean. No need to criticize , just trying to understand.ThX

7. AGE: 24
HEIGHT: 5' 9''
WEIGHT: 78.1 kg or 172.2 lbs
BF%: 16.1%

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

LBM = [78.1 kg x (100 - 16.1%)] /100
LBM = 65.53

BMR = 370 + (21.6 X 65.53)
BMR = 1785

TEE = BMR X Activity Factor
TEE = 1785 x 1.5
TEE = 2678

Gain = 2678 * .1
Gain = 2946

MACROS

Lean Mass = 172.2 x (1 - .16)
Lean Mass = 144.648
Protein = 1.5 x 144.648

Protein = 220g

Fat = 144.648 x .5

Fat = 75g

Carbs = [2946 - (220 x 4) + (75 x 9)] / 4
Carbs = [2946 - (880) + (675)] / 4
Carbs = [2946 - (1555)] / 4
Carbs = [1391] / 4

Carbs = 350g

Are my calculations correct?

8. Originally Posted by sajor
370 + 89.09*(1-.23)*21.6 = 1,852 BMR
The astirisk are supposed to be multipliers?, and whats the 1-.23 mean. No need to criticize , just trying to understand.ThX
Yes they are

Dude seriously before posting have a look

The formula and the guys post even says he is 23% bf, that's the only time he uses the number 23.... So process of elimination

Directly from Emma's post

3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
Don't try sell us **** and say it's roses - AT LEAST show you are attempting to learn and do it. Look at all the others, they TRY and then get help, not expect spoon feeding

9. Originally Posted by pythonregius24

Are my calculations correct?
Yea although fat is usually on BW

10. Originally Posted by Kordath
What's the best way to get the right amount of fat? Nuts are good but also a high amount of calories. Oils are good too but how do you apply that to your food, use it on a sallad? How do you guys do it?
I wake up, add 24 almonds (diced) approx. 20g fat to my cereal/oats... I then get to work, have about a tbls of natural peanut butter a "good" brand, spread that on a slice of wholemeal or rye toast or bread. I also eat around another 24 almonds a few hours before lunch. Thats about all the good fat I get, then I just add up the fat I get from different food such as meat and milk etc at the end of the day and see if im getting enough fat in my diet daily and it usually comes to around approx. 60-70g of fat a day. But thats for me, obviously your requirements may be different. You just play around with it, see how you go. I also tend to eat my fats in the morning, when im more active.

11. Originally Posted by sajor
I think i came back to this thread about 6 times now, every time i come determined to understand the math behind this and fail, can some one be so kind to show me the calculation and results of my daily needs and macros to add mass, i weight 154lb, 5'6 height, body fat catipillar says 21.8 machine says 18, lift weights 3x a week , have a desk job, if you need more info just email or msg me. Thanks
Dude its not that difficult, I was confused when I first read it but eventually after having another thorough read I got it... Just put it together and then post up what your calculations come to and then maybe someone will let you know if its correct.

12. I have a question , my TEE is ~2450 calories but now i`m gonna take a lifeguard course which involves me into 2-3x week swimming , how my TEE will be affected if i train 3x week and swim 2-3x week ?Should i increase my Maintenance intake to 2600 ?

13. Originally Posted by yo0o
I have a question , my TEE is ~2450 calories but now i`m gonna take a lifeguard course which involves me into 2-3x week swimming , how my TEE will be affected if i train 3x week and swim 2-3x week ?Should i increase my Maintenance intake to 2600 ?
of course, more activity= more calories needed
how much will depend on how much extra swimming you do

14. Originally Posted by determined4000
of course, more activity= more calories needed
how much will depend on how much extra swimming you do
I think its gonna be around 1h

15. Good post but i don't have a clue what you mean when it comes to calculating your needs. You've put division signs / so essentially i would need 0.4566 of protein a day lol ? and i need 120g of fat.

16. Originally Posted by aoWHEY
Good post but i don't have a clue what you mean when it comes to calculating your needs. You've put division signs / so essentially i would need 0.4566 of protein a day lol ? and i need 120g of fat.
That 'division' symbol also means 'per' when used in this context.

17. I'm trying to work out my macronutrients, but I can't work out which formula to use to calculate with. Harris Benedict says it's inaccurate, Katch-McArdle is accurate for those that are lean, and Mifflin St Jeor says it's overestimates for overweight.

I'm 320 pounds, so morbidly obese and wanting to cut at around 2400 so which formula should I be using to calculate?

18. Originally Posted by RisingSea
I'm trying to work out my macronutrients, but I can't work out which formula to use to calculate with. Harris Benedict says it's inaccurate, Katch-McArdle is accurate for those that are lean, and Mifflin St Jeor says it's overestimates for overweight.

I'm 320 pounds, so morbidly obese and wanting to cut at around 2400 so which formula should I be using to calculate?
Emma-Leigh would probably know best...
but until she weighs in I would suggest a minimum of 250g protein, 100g fat
then around 125g carbs
If you arent losing several lbs a week, reduce calories by 10%.
I assume you are doing weights and cardio

19. Originally Posted by RisingSea
I'm trying to work out my macronutrients, but I can't work out which formula to use to calculate with. Harris Benedict says it's inaccurate, Katch-McArdle is accurate for those that are lean, and Mifflin St Jeor says it's overestimates for overweight.

I'm 320 pounds, so morbidly obese and wanting to cut at around 2400 so which formula should I be using to calculate?
Coming from personal experience. At your weight, just change what you're eating and start moving. Any "healthier" change is going to cause you to lose weight. If anything, just keep your protein intake high.

20. Originally Posted by RisingSea
I'm trying to work out my macronutrients, but I can't work out which formula to use to calculate with. Harris Benedict says it's inaccurate, Katch-McArdle is accurate for those that are lean, and Mifflin St Jeor says it's overestimates for overweight.

I'm 320 pounds, so morbidly obese and wanting to cut at around 2400 so which formula should I be using to calculate?
Originally Posted by determined4000
Emma-Leigh would probably know best...
but until she weighs in I would suggest a minimum of 250g protein, 100g fat
then around 125g carbs
If you arent losing several lbs a week, reduce calories by 10%.
I assume you are doing weights and cardio
Honestly - it depends on:
1/ how much lean mass you're carrying (that is - are you a well built 320#, or just plain overweight?)
2/ how active you are
3/ how fast you want to lose the weight

I wouldn't be able to even consider a guess at what you need until I knew a little more about what was going on with these three things....

21. Originally Posted by Emma-Leigh
Honestly - it depends on:
1/ how much lean mass you're carrying (that is - are you a well built 320#, or just plain overweight?)
2/ how active you are
3/ how fast you want to lose the weight

I wouldn't be able to even consider a guess at what you need until I knew a little more about what was going on with these three things....
1. I used to be pretty well built but haven't been active for 10 years so I guess most muscle will have wasted away and I'm just overweight now
2. Until Monday not active at all just sat at a desk all day. I've joined up with a gym this week and will start lifting on Friday (first PT session) and I've started walking 30 minutes a day the last 3 days in 2 15 minute blocks on a treadmill
3. Would like to lose 1kg a week and anything more will be a bonus

edit: from next week will be lifting mon, wed, fri and doing 30 minutes on the treadmill every other day, rest day on sunday.

22. i apoligize if this question is out of line but i need help i tried doing those calculations and got big time confused trying and i really dont want to do it wrong so if somebody could help me with a simpler way to do it or figure it out for me i would greatly appreciate it

23. Originally Posted by vegas1988
i apoligize if this question is out of line but i need help i tried doing those calculations and got big time confused trying and i really dont want to do it wrong so if somebody could help me with a simpler way to do it or figure it out for me i would greatly appreciate it
Post what you came up with and I'll let you know if you went wrong.

24. too be honest i did not get very far into the calculations before i got confused with the terms

25. Calculate BMR using one of the three BMR formulas.
Then multiply by an appropriate activity factor based on how active you are.

Then adjust up or down by 10-20% based on whether you want to gain or lose weight.

Follow the recommendations for protein, fat, and carbs.

So give it a shot and see what you come up with.

26. here is the math i did let me know if it is right

BMR = 370 + (21.6 x69.835)Where LBM = [90.7 (kg) x (100 - 20 %)]/100
which gave me 370+ 1508.436= 1878.436 x 1.5= 2817.654 is that right?

27. Originally Posted by vegas1988
here is the math i did let me know if it is right

BMR = 370 + (21.6 x69.835)Where LBM = [90.7 (kg) x (100 - 20 %)]/100
which gave me 370+ 1508.436= 1878.436 x 1.5= 2817.654 is that right?
90.7 x 80% is not 69.835, but other than that it looks right for maintenance calories, provided that your activity factor of 1.5 is right.

28. Originally Posted by FitnessCPA
90.7 x 80% is not 69.835, but other than that it looks right for maintenance calories, provided that your activity factor of 1.5 is right.
ow i did 90.7 x 60 am i supposed to do 80 instead and as for activity level i assume it is right i workout at the gym 2-3 times a week for between 1.5-2 hours each time doing treadmill anywhere from 30-60 minutes and strength type training 2-30 minutes each day and i work at mcdonalds 5 days a week for usually 8 hours each day so am i right on my activity level?

29. i just found out the reason my calculations seemed off i put in the wrong bf% in your opinion what is the best way to measure an accurate bf% all i got to use is a calculator and tape measure

30. Originally Posted by vegas1988
i just found out the reason my calculations seemed off i put in the wrong bf% in your opinion what is the best way to measure an accurate bf% all i got to use is a calculator and tape measure
DEXA = gold standard.

Worthwhile = Visual estimate from someone experienced.

Other less accurate tools:
Water displacement "dunk test"
BodPod
7 site Calipers (if in the hands of someone accurate)
BIA (with foot and hand leads)

Almost useless:
Tape Measures

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