Calculating Calorie & Macronutrient Needs

[adamdavidson47]

There is no way your BMR is 3,608.

Ah! Thanks, after going back and doing it for the 3rd time, well, I'm an idiot. You are right, I was using pounds instead of KG. Dyslexia or just plain laziness, take your pick, LOL.

My BMR is 2188 and with the 1.6x it's 3502. That makes a lot more sense! I can stop worrying about how the F I'm going to eat 5500 calories now lol. Thanks for the help, sorry for being a dumbass.

Is the 1g/1 pound of bm of protein a good way to go? It's going to be tough to consume that much protein and stay within my calorie goal, I think.

[FitnessCPA]

Ah! Thanks, after going back and doing it for the 3rd time, well, I'm an idiot. You are right, I was using pounds instead of KG. Dyslexia or just plain laziness, take your pick, LOL.

My BMR is 2188 and with the 1.6x it's 3502. That makes a lot more sense! I can stop worrying about how the F I'm going to eat 5500 calories now lol. Thanks for the help, sorry for being a dumbass.

Is the 1g/1 pound of bm of protein a good way to go? It's going to be tough to consume that much protein and stay within my calorie goal, I think.

I'd say that's the minimum. How will it be tough to stay within your calorie goal? Even a gram per lb of body weight is only 1,028 calories and leaves you with almost 2,500 additional calories.

[adamdavidson47]

I'd say that's the minimum. How will it be tough to stay within your calorie goal? Even a gram per lb of body weight is only 1,028 calories and leaves you with almost 2,500 additional calories.

Maybe I misunderstood, but I thought I read that I should be eating 1g or protein per 1lb of bodyweight, so I should be eating 250g of protein. That's what I meant would be difficult. I did my daily journal today and am only at 155g of protein with 3104 calories. I need to get 100g of protein in roughly 400 calories? Or am I totally misunderstanding, again?

[outofmyhead]

Total 2000cal
62fat
169carbs
194protein

Hello,

275lbs guy here, workin a deskjob and not much activity outside the gym,does this look okay ?
3 days of weight training,3days of cardio per week.Plannin on cuttin alot 75lbs+ thanks for your input.

[ELLSKIES]

Maybe I misunderstood, but I thought I read that I should be eating 1g or protein per 1lb of bodyweight, so I should be eating 250g of protein. That's what I meant would be difficult. I did my daily journal today and am only at 155g of protein with 3104 calories. I need to get 100g of protein in roughly 400 calories? Or am I totally misunderstanding, again?

Sounds right. 1 gram per pound of bodyweight = 250 grams of protein per day. So if you need 250 grams of protein per day and you don't think you can eat 1,028 calories-worth of protein from FOOD (i.e., chewable) sources, try using protein supplements (i.e., shakes).

[adamdavidson47]

Should I be using the 1:1 ratio or a more reasonable .6:1 ratio?

[determined4000]

Should I be using the 1:1 ratio or a more reasonable .6:1 ratio?

ratio of what?

[outofmyhead]

shouldnt your protein intake be ur estimated lean bodymass not ur fat ? if ur lets say 200 pounds and 25% fat shouldnt u intake for like 160lbs so like 160g

[determined4000]

shouldnt your protein intake be ur estimated lean bodymass not ur fat ? if ur lets say 200 pounds and 25% fat shouldnt u intake for like 160lbs so like 160g

if you are substantially overweight yes
however, that means you are probably also cutting and then protein need increases

there isnt much downside to getting more protein than needed other than it means, fewer carbs/fat

perhaps a 1g/lb lbm to 1g/lb total weight is a decent range

[adamdavidson47]

g/protein:1 lb of body mass.

ratio of what?

[FitnessCPA]

You're making this too complicated. Just eat 1 gram of protein per pound of body weight. That means 257 grams per day.

[Butcher22]

Hey, I'm on a bulk and wanted some expert advice on whether I'm doing it right.

6'3" 183lbs
~18% BF
Desk job / heavy lifting 3x a week / cardio 1-2x a week
~3100-3300 cals
~110g fat
~350g carbs
~220g protein

Do these numbers check out? Thanks

[FitnessCPA]

^ Looks fine to me. Monitor and adjust as necessary.

[adamdavidson47]

You're making this too complicated. Just eat 1 gram of protein per pound of body weight. That means 257 grams per day.

OK, that's what I was trying ask. Thanks for clarification.

[Arteta]

Hey people, I'm trying to calculate my BMR and I was going to use my Katch-McArdle, but I cannot find out my body fat percentage. All of the calculators put me at ~32% but I think this is incorrect. I know I'm fat, but I have a lot of muscle, especially big abs and it's making me look fatter than I am. When I press my stomach it's actually surprisingly hard, with the only soft spots being my man boobs and huge love handles. I think I may be as low as 20% body fat, but until I know I cannot continue with my calculations. Also I have no calipers.
What do you guys think?

[bboytommy]

there are some online sites where you can calculate your body fat. it'll probably be a rough estimate but better than nothing. or you can grab a caliper at sports chalet for $5.

[Arteta]

there are some online sites where you can calculate your body fat. it'll probably be a rough estimate but better than nothing. or you can grab a caliper at sports chalet for $5.

Thanks, but I'm British and we do not have this store. I don't know where to buy calipers but i'll do a search now. It's annoying because I was hoping to do this tonight :\

[determined4000]

30 looks about right

[troyellerbroek]

6' 2"
175 lbs.
10% or so body fat

Lift weights 6-7 times a week, do 35 minutes of cardio 3-4 times a week. Work a desk job 3-4 times a week, but walk to and from college classes every day.

Looking to stay lean while gaining muscle.

Calculations:

3,444 calories
263g protein
123g fat
323g carbohydrates

Thoughts?

[determined4000]

6' 2"
175 lbs.
10% or so body fat

Lift weights 6-7 times a week, do 35 minutes of cardio 3-4 times a week. Work a desk job 3-4 times a week, but walk to and from college classes every day.

Looking to stay lean while gaining muscle.

Calculations:

3,444 calories
263g protein
123g fat
323g carbohydrates

Thoughts?

fat is higher than needed
you could do more carbs but that would just be personal preference

[FitnessCPA]

6' 2"
175 lbs.
10% or so body fat

Lift weights 6-7 times a week, do 35 minutes of cardio 3-4 times a week. Work a desk job 3-4 times a week, but walk to and from college classes every day.

Looking to stay lean while gaining muscle.

Calculations:

3,444 calories
263g protein
123g fat
323g carbohydrates

Thoughts?

Calories look reasonable.
Protein is higher than necessary. You could reduce it and add more carbs or fat if you want to. Your preference.

[Mike Rizzo]

5'9
225lbs
~25% bodyfat (rough estimate)

I lift super heavy 4 times/week (2 push/pull days) ( 5 rep max per set )

I want to incorporate riding my bike to and from the gym (3 mile round trip) and 1 hour on the stairmaster (lvl 10, it says i burn 800 cals every/hr) every morning and then lifting at night.

Besides that I have 0 activity level, I'm sitting down the rest of the day.


My question is which activity level am i closest to? because the sedentary lifestyle says that i don't do anything during and barely workout, but my situation is a combination of 2 lifestyles. Would I then opt for the middle one?

My goal is to shed as much fat as possible w/o losing any muscle.

[FitnessCPA]

So you're doing four lifting sessions and four cardio sessions, and you ride your bike to and from the gym?

I'd start with 1.6 for your activity factor.

[Calpoly]

If on AAS you would you benefit from a higher percentage of protein?

[Mike Rizzo]

So you're doing four lifting sessions and four cardio sessions, and you ride your bike to and from the gym?

I'd start with 1.6 for your activity factor.

cool thanks!

[ShinySephiroth]

I haven't gained much weight, so I figure I am doing it right when it comes to maintenance (wanted to gain some strength, but now I've decided to go on another cut starting Monday. I wanna get down to 181-ish). Just wanted some other opinions-->

Daily Calories: 3777

Activity: Bill Starr's 5x5 M/W/F; Cardio T/Th/Sat (sometimes a 5k. Other times I do a session of 5 min. intense jump rope+5 min. jogging+5 min. jumping jacks+5 min. of a jumping drill on a four square). Sedentary Sunday.
I work M-F 40 hours a week and go to school 13 credit hours. I try to also fit in a mile on M/W/F, though I can be hit and miss on that (especially the last week or so).

Protein - 227.5g
Fat - 115g
Carbs - 458g

[determined4000]

I haven't gained much weight, so I figure I am doing it right when it comes to maintenance (wanted to gain some strength, but now I've decided to go on another cut starting Monday. I wanna get down to 181-ish). Just wanted some other opinions-->

Daily Calories: 3777

Activity: Bill Starr's 5x5 M/W/F; Cardio T/Th/Sat (sometimes a 5k. Other times I do a session of 5 min. intense jump rope+5 min. jogging+5 min. jumping jacks+5 min. of a jumping drill on a four square). Sedentary Sunday.
I work M-F 40 hours a week and go to school 13 credit hours. I try to also fit in a mile on M/W/F, though I can be hit and miss on that (especially the last week or so).

Protein - 227.5g
Fat - 115g
Carbs - 458g

if you are "maintaining" then by definition you are eating at maintenance

[ShinySephiroth]

if you are "maintaining" then by definition you are eating at maintenance

Yeah. I was just wondering if perhaps anyone sees something like, "Your carbs could go down for more fat" or "Protein's a little high". I think it's ok just from experience. On the other hand, I'm no scientist, I haven't done any biological research myself, so I am definitely open to other insights because I know I am not very knowledgeable.

Thanks for the help, btw. I'll rep you when I spread some more around.

[Kayexem]

Probably a stupid question but, say my maint cals were 2000 because I calculated my bmr at 72kg.

Then, I load creatine and start a bulk - few days later I'm say 75kg. Since that is pretty much just water retention, am I to recalculate my bmr from that weight...? Or will that weight stabilize after a week or so?

[KrunkMasterKyle]

Mifflin-St Jeor - [9.99 x 63.5] + [6.25 x 167.6] - [4.92 x 19] + 5=1588 (Rounded)
Activity Level - 1.35 (Don't want to start TOO high will adjust if needed) (Training Days 3 - Wendler's 5/3/1+accessories. 4 Rest days - walking for 20-45mins and/or Running 15-25min depending on how I feel)
12 hr desk job (help desk) I do walk ~20 mins a day just to walk and get food 5 mins away 2 times a day.
1588*1.35=2143.8
Protein-140*1.3=182
Fat-140*.35=49 (Should I be doing .35-.5 times BW or LBM?)
Carb-2144-[(P)728]-[(F)441]=975/4=243.75

Rounded to 2145
Carbs- 244
Protein- 182
Fat- 49

Been doing IF for the past 2 months to try and lose fat and gain muscle (pretty much failed). Lost fat retained muscle but now Im just going on a straight diet without carb cycling as I don't really see any added benefit to it for my goals of just wanting to look good. (Hence I'm not a bodybuilder and am not going into a competition). Going to use this as a baseline tomorrow for the next few weeks tracking weight to figure out my maintenance but let me know what you guys think of my numbers before I dive in.