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  1. #1
    Registered User suphaters's Avatar
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    Can someone help me find my macros to lose weight?

    Hi, i'm new at this. Can someone please do the math.

    Age: 18
    weight: 157lbs
    Height: 5'5
    Bf%: 19
    Activity level: 1.6

    I want to lose 1lb-1.5lbs a week


    Sorry for making this thread, i'm just really confused.
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  2. #2
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    Originally Posted by suphaters View Post
    Hi, i'm new at this. Can someone please do the math.

    Age: 18
    weight: 157lbs
    Height: 5'5
    Bf%: 19
    Activity level: 1.6

    I want to lose 1lb-1.5lbs a week


    Sorry for making this thread, i'm just really confused.
    What is confusing you? It is a step by step guide. If not there are calculators on many websites.

    http://www.freedieting.com/tools/calorie_calculator.htm

    http://forum.bodybuilding.com/showth...hp?t=133163973
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  3. #3
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    Originally Posted by suphaters View Post
    Hi, i'm new at this. Can someone please do the math.

    Age: 18
    weight: 157lbs
    Height: 5'5
    Bf%: 19
    Activity level: 1.6

    I want to lose 1lb-1.5lbs a week


    Sorry for making this thread, i'm just really confused.
    157*0.81 = 127 LBM

    Protein = 1g per 1lb LBM = 127g (127*4=508 calories)
    fat = 0.5g per 1lb body weight = 78.5g (78.5*9=706.5 calories)

    1215 calories total for required protein/fats

    BMR ~ 1750
    Maintenance 1750*1.6=2800

    Cut at 750 calories (1.5lb per week) = 2050 required

    2050-1215 = 835 calories to be made up of anything; assuming carbs - 835/4=209g



    Summary:

    2050 calories
    209g carbs
    127g protein
    79g fat

    Estimated figures, best bet it so try cutting at 2000 for a few weeks and see your progress, adjust calories up or down from there.
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  4. #4
    is a badboyyyy dukend's Avatar
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    Originally Posted by suphaters View Post
    Hi, i'm new at this. Can someone please do the math.

    Age: 18
    weight: 157lbs
    Height: 5'5
    Bf%: 19
    Activity level: 1.6

    I want to lose 1lb-1.5lbs a week


    Sorry for making this thread, i'm just really confused.
    Here you go:

    * MAINTENANCE 2,656 calories


    10% 20%
    * TO CUT: 266 531
    Range of: 2,390 to 2,124 Calories to Cut

    Fat Grams .45 g per weight (lbs) 70.65 fat grams
    Prot Grams 1 to 1.5 g per LBM (lbs) 127 to 191 prot grams
    Carb Grams The rest 279.6 to 213.2 carbs
    Attached Files
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  5. #5
    Doc Holliday msm00b's Avatar
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    His maintenance likely isnt 2600. At 19% body fat and 5'5" and 157lbs, I'd say his true maintenance is likely closer to 2100-2200. I doubt he's super physically active.

    OP, If I were you this is what I'd eat every day:

    120gm protein = 460
    100gm carbs = 400 cals
    75gm fat = 675 cals

    Just over 1500 calories a day - hits all of your nutritional requirements.
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  6. #6
    Misc Rapper Power_Strike92's Avatar
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    Originally Posted by msm00b View Post
    His maintenance likely isnt 2600. At 19% body fat and 5'5" and 157lbs, I'd say his true maintenance is likely closer to 2100-2200. I doubt he's super physically active.

    OP, If I were you this is what I'd eat every day:

    120gm protein = 460
    100gm carbs = 400 cals
    75gm fat = 675 cals

    Just over 1500 calories a day - hits all of your nutritional requirements.
    This seems off. The others seem like a closer estimate.
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  7. #7
    Registered User Mightymuff's Avatar
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    Originally Posted by msm00b View Post
    His maintenance likely isnt 2600. At 19% body fat and 5'5" and 157lbs, I'd say his true maintenance is likely closer to 2100-2200. I doubt he's super physically active.

    OP, If I were you this is what I'd eat every day:

    120gm protein = 460
    100gm carbs = 400 cals
    75gm fat = 675 cals

    Just over 1500 calories a day - hits all of your nutritional requirements.
    I totally agree that the 1.6 activity factor is probably an over estimation (like it is in the majority of cases) I was just working with the figures he gave to show him how to work out his needs. 1500 calories is probably closer to what he should be eating.
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  8. #8
    Registered User suphaters's Avatar
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    Hmm..... Mixed reviews ITT. I workout 4-5 times a week.
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  9. #9
    Registered User Mightymuff's Avatar
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    Originally Posted by suphaters View Post
    Hmm..... Mixed reviews ITT. I workout 4-5 times a week.
    So that's what, less than 5% of your time in a week spent doing an activity. The activity level is for what you do for the majority of your day, unless you are in a job that requires activity 8hours a day 5 days a week its wise to set your activity level to 1.2.

    That being said, its all an estimate anyway, until you actually eat at a strict calorie level for a few weeks you won't know exactly what your maintenance level is. See you in a month when you have found out.
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  10. #10
    is a badboyyyy dukend's Avatar
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    Originally Posted by Mightymuff View Post
    I totally agree that the 1.6 activity factor is probably an over estimation (like it is in the majority of cases) I was just working with the figures he gave to show him how to work out his needs. 1500 calories is probably closer to what he should be eating.
    1500 is an awfully low number...

    Power Strike knows what hes talking about...
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  11. #11
    is a badboyyyy dukend's Avatar
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    [QUOTE=Mightymuff;683909111]So that's what, less than 5% of your time in a week spent doing an activity. The activity level is for what you do for the majority of your day, unless you are in a job that requires activity 8hours a day 5 days a week its wise to set your activity level to 1.2.

    That being said, its all an estimate anyway, until you actually eat at a strict calorie level for a few weeks you won't know exactly what your maintenance level is. See you in a month when you have found out.[/QUOTE]

    THis is true too..
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  12. #12
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    Originally Posted by dukend View Post
    1500 is an awfully low number...

    Power Strike knows what hes talking about...
    What is the harm of this "low" number?

    Inquiring minds want to know....
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  13. #13
    Registered User Mightymuff's Avatar
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    Originally Posted by dukend View Post
    1500 is an awfully low number...

    Power Strike knows what hes talking about...
    I'm taller and heavier than the OP but due to my desk job my maintenance is only around 2100, i cut at 1500-1700.

    Unless you have a large amount of LBM you can cut pretty low, I would be very surprised if the OP managed to cut on 2100 calories.
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  14. #14
    Registered User suphaters's Avatar
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    I was cutting at 1770, but I started to slow down. Then I used Keto for 4 days, but there was no way I could continue. Now I was gonna use the IIFYM principals, but so much for that with only 380 calories being left over.
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  15. #15
    Misc Rapper Power_Strike92's Avatar
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    Originally Posted by suphaters View Post
    I was cutting at 1770, but I started to slow down. Then I used Keto for 4 days, but there was no way I could continue. Now I was gonna use the IIFYM principals, but so much for that with only 380 calories being left over.
    You could still use IIFYM. Fill the 380 calrories up witha candy bar or a bowl of kid's cereal. There is always something good you could fit in your macros.
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  16. #16
    Registered User suphaters's Avatar
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    Originally Posted by Power_Strike92 View Post
    You could still use IIFYM. Fill the 380 calrories up witha candy bar or a bowl of kid's cereal. There is always something good you could fit in your macros.
    eh, I guess. I was really hoping to get on that B&J time, but oh well.
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  17. #17
    Misc Rapper Power_Strike92's Avatar
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    Originally Posted by suphaters View Post
    eh, I guess. I was really hoping to get on that B&J time, but oh well.
    You could still have B&J, there is only 270 cals per half cup and if you get the froyo one you could have a whole cup.
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