# Thread: Layne Norton's Macro Calculator

1. ## Layne Norton's Macro Calculator

I started my prep at 205 lbs, and I started using Layne Nortons Diet at 185 lbs. I have been following it to a T, with great results. The macros at 185 lbs were

Mesomorph
Daily Caloric Intake: 2175
Daily Grams Of Fat: 41 to 56
Daily Grams Of Protein: 222 to 241
Daily Grams Of Carbs: 178 to 229

Now following his diet I am 175 lbs, and I am still losing fat (using the above 185lber macros), using the Calculator my new macros equate to:

Daily Caloric Intake: 2025
Daily Grams Of Fat: 38 to 52
Daily Grams Of Protein: 210 to 228
Daily Grams Of Carbs: 162 to 210

I am worried that the new macros are too low, and since I am still making progress I am wondering if I should drop to them or not. I am 11 weeks out btw.

Thanks for the help

3. If you're still making progress then why change the diet?

4. I'm sitting at about 199lbs and currently on 2,200 calories which seems like NOTHING!! (endo<meso)

Saying that, even after measuring everything to the gram for the last 2 weeks I've managed to drop the sum total of 1lb

No drop in energy, gym intensity or weights lifted. Sure the weigh loss will start soon!

5. If you're confidently ahead of the game and dropping 1lb/wk no need to change - if you're behind or not sure then adjust 'til you're 2lbs a week.

6. Originally Posted by debrovnik
I'm sitting at about 199lbs and currently on 2,200 calories which seems like NOTHING!! (endo<meso)

Saying that, even after measuring everything to the gram for the last 2 weeks I've managed to drop the sum total of 1lb

No drop in energy, gym intensity or weights lifted. Sure the weigh loss will start soon!
That's better than getting nowhere! That is pretty low though at that weight; I'm glad I'm more of a meso/ecto

7. Originally Posted by Agostage
That's better than getting nowhere! That is pretty low though at that weight; I'm glad I'm more of a meso/ecto
Slow but hopefully will increase a bit - I've got to drop about 22lbs over the next 17 weeks so fingers crossed.

I've always found weight loss a little hit and miss to be honest - sometimes it will fall off me, sometimes it just wont budge! I once spent a month at sub 2K cals and didn't drop anything.

In general, if I go over 3K cals per day I start to pile on fat, for some reason I just don't need a lot of food!

8. Originally Posted by debrovnik
Slow but hopefully will increase a bit - I've got to drop about 22lbs over the next 17 weeks so fingers crossed.

I've always found weight loss a little hit and miss to be honest - sometimes it will fall off me, sometimes it just wont budge! I once spent a month at sub 2K cals and didn't drop anything.

In general, if I go over 3K cals per day I start to pile on fat, for some reason I just don't need a lot of food!
Well at least your grocery bill is lower!

9. Originally Posted by Agostage
That's better than getting nowhere! That is pretty low though at that weight; I'm glad I'm more of a meso/ecto
this .. i started my prep this past week @ 201ish and im sitting between 2550-2600cal as a meso/ecto

280p/210c/70f

10. Originally Posted by Agostage
If you're confidently ahead of the game and dropping 1lb/wk no need to change - if you're behind or not sure then adjust 'til you're 2lbs a week.
This is it ^. Laynes article, and he'll correct me if I'm wrong, is really just a guidline..A starting point. If you're making progress, ride the wave. Beleive me, the time will come soon enough when you have to tweak it a bit.

11. The one thing I have learned the last few years of contest prepping is that taking your calories too low too soon is detrimental. If you are still losing weight at the right pace then dont change a thing. You need room to drop your calories towards the low BF levels because trust me once you get around 4-5% bf your going to wish you could do more to lower calories. So trust me when I say dont move it till you need to. And make sure you incorporate a refeed into your diet at least every 2 weeks. the body is extremely adaptive and you want to keep it guessing so things will keep moving. Good luck,

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