Kcals/Macro Question

[Mahoganyjoint]

Worked out my calories and macros.
BMR: 1580

Tdee: 2370
10% = 237
15% = 355
20% = 474

Pro: 160+
Fat: 80
Carbs: 350


This is for my Lean bulk, question is are those macros and cals an average or a bare minimum. Should I aim to go above every time?

[cumminslifter]

your macros add up to 2760
carb/protein= 4cal/g
fat=9cal/g

[SelfMotivated]

Worked out my calories and macros.
BMR: 1580

Tdee: 2370
10% = 237
15% = 355
20% = 474

Pro: 160+
Fat: 80
Carbs: 350


This is for my Lean bulk, question is are those macros and cals an average or a bare minimum. Should I aim to go above every time?

OP are you using this calculation to come up with your TDEE?
BMR = 370 + (21.6 x LBM)Where LBM = [total weight(kg) x (100 - bodyfat %)]/100

BMR x Activity Level = TDEE

If not, input the numbers and figure it out.

[moosedahgoose]

Pro: 160+
Fat: 80
Carbs: 350


This is for my Lean bulk, question is are those macros and cals an average or a bare minimum. Should I aim to go above every time?

The protein (120g) and fat (60g) should be bare minimums. The remainder can come from an combination of the three macros (p/f/cho)

[Mahoganyjoint]

OP are you using this calculation to come up with your TDEE?
BMR = 370 + (21.6 x LBM)Where LBM = [total weight(kg) x (100 - bodyfat %)]/100

BMR x Activity Level = TDEE

If not, input the numbers and figure it out.

Yeh 1580x1.5=2370 (BMR x Activity level) is that right?

[cumminslifter]

Yeh 1580x1.5=2370 (BMR x Activity level) is that right?

seems reasonable

[SelfMotivated]

Yeh 1580x1.5=2370 (BMR x Activity level) is that right?

Yeah that's correct.

Also your bare minimums using .82g/lb. of body weight for protein is 114 and for fat using .45g/lb. of body weight is 63g. You have between 1590 (10% surplus) and 1830 (20% surplus) calories left over to disperse however you want depending on your what you want your surplus to be.