Macros for an endomorph cutting diet

[PaulTM]

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.

[awkwrdturtle]

Calculate your protein in g/lb not g/kg. So your protein should be up closer to 220g or so

[usethejitz]

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--

[PaulTM]

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!