I followed the sticky on calculating calories & macronutrients. I used the Mifflin-St Jeor theory. This is what I got:
(9.99X47)+(6.25X165)-(4.92X23)= 470+1031-161= 1340
(1340)x1.2 (sedentary)= 1608
I put sedentary because I have a desk job. I do walk to and from the bus & maybe 20 minutes at lunch but other than that I am seated most of the day (then gym in the evening). Would I be considered sedentary?
My macros should look something like this:
1.6g x 47kg= 75 G
1g x 47kg= 47G
1608-(56X4)+(47X9)= 1608-224+423= 1807/4= 452G
Obviously that's WAY too many carbs. Do my protein and fat totals need to increased?