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  1. #1
    Registered User PaulTM's Avatar
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    Macros for an endomorph cutting diet

    Hello all,
    after seeing Emma-Leigh's great post about calculating calorie needs i ended up making an excel file with my data but i think there is something wrong with my results.

    Personal data:
    Weight= 222.66lb (101kg)
    Height= 6'0" (183cm)
    BF= 22.4% (Omron body fat monitor, dont know how accurate)
    LBM= 78.376kg
    Using the Katch-McArdle formula the BMR= 2062,9calories

    I workout each day,1h max of weight training with about 28minutes of HIIT on a stationary bike so i selected the 1.65 activity multiplier.
    That results in about 3403,8calories, for cutting purposes(-20% of that) results 2723calories.

    Now begins the tricky part. From the indications in the sticky following macros should be taken:
    between 97.97 and 117.564g of protein (1.25g to 1.5g per lean weight)
    between 78.376 and 156.752g of fats (1 to 2g per per lean weight)
    So I said max on protein,min of fats and that results into a rest of 1547cals from carbs(386g).
    For my past eating habits that looks like a lot of carbs. Am i missing something?

    PS: Thanks for the help, the BB.com forum and bodyspace site has always been a source of motivation for me.
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  2. #2
    Registered User awkwrdturtle's Avatar
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    Calculate your protein in g/lb not g/kg. So your protein should be up closer to 220g or so
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  3. #3
    Getting yucky usethejitz's Avatar
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    Originally Posted by PaulTM View Post
    Hello all,
    after seeing Emma-Leigh's great post about calculating calorie needs i ended up making an excel file with my data but i think there is something wrong with my results.

    Personal data:
    Weight= 222.66lb (101kg)
    Height= 6'0" (183cm)
    BF= 22.4% (Omron body fat monitor, dont know how accurate)
    LBM= 78.376kg
    Using the Katch-McArdle formula the BMR= 2062,9calories

    I workout each day,1h max of weight training with about 28minutes of HIIT on a stationary bike so i selected the 1.65 activity multiplier.
    That results in about 3403,8calories, for cutting purposes(-20% of that) results 2723calories.

    Now begins the tricky part. From the indications in the sticky following macros should be taken:
    between 97.97 and 117.564g of protein (1.25g to 1.5g per lean weight)
    between 78.376 and 156.752g of fats (1 to 2g per per lean weight)
    So I said max on protein,min of fats and that results into a rest of 1547cals from carbs(386g).
    For my past eating habits that looks like a lot of carbs. Am i missing something?

    PS: Thanks for the help, the BB.com forum and bodyspace site has always been a source of motivation for me.
    1-1.5g protein/lb and 0.4-0.6g fat/lb. Fill the rest of your diet with whatever you please, just make sure you hit these, and you're hitting your wanted calorie consumption.

    Good Luck!

    --Jitz--
    *San Diego Chargers Crew*
    *West Coast Crew*
    *Positive Crew*
    *never serious crew*
    *Always nice crew*
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  4. #4
    Registered User PaulTM's Avatar
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    Ok,will do.
    Hey Jitz, we got the same height, and your starting cutting weight was similar to mine .
    With g/lb i should be between 222 and 334g of protein, 89 and 133g of fat. So a combo of 334g of protein and 89g of fat yields 146g of carbs. Nice!
    Last edited by PaulTM; 04-23-2011 at 11:32 AM.
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