Age: 27
Weight: 270lbs
Height: 6' 3"
BF%: 29%
I'm not exactly sure how to figure out my BMR for calories. Can someone share a link or the math problem so I can figure out what my maintenance lvl for calories is. Also any info on how to figure my macros for a cut would also be great. Currently I'm training one body part per day and doing 1hr of cardio broke into two 30 min sessions. I just need to know what my base metabolic rate is so I can cut 300-500 calories per week until I start dropping weight again. Please share the link to the info or the math problem so I can calculate that info.
A little history on myself April 18th 2010 I jumped on the scale and it read 362lbs and my bf% was 50%. After roughly a year and half of halfass dieting and lifting religiously I have managed to drop a little weight and put on some muscle. I'm trying to cut down from my current weight of 270lbs and hit 230lbs by April 2012. As of the last month i haven't lost any more weight I have kind of stalled but all my lifts have gone up (which im loving). Any help is greatly appreciated
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08-19-2011, 05:25 PM #1
how do i calculate my macros and calorries for a cut???
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08-19-2011, 05:53 PM #2
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08-19-2011, 05:54 PM #3
- Join Date: Jul 2010
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no calculator is dead accurate. Eat a certain calorie level and monitor weight loss. At your height, start around 2600 and go from there, if you arent losing weight after two weeks fast enough, then skim off calories or increase activity level. If that 2600 is too high or too low, then it really doesnt matter, you need to know where to start through trial and error. Nobody is going to be able to tell you YOUR BMR.
Here is how you figure out macros, read the nutrition labels and look at fat, carbs, and protein, those are macros, add them up at the end of the day and that will tell you what your macros were.There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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08-19-2011, 05:55 PM #4
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This sticky http://forum.bodybuilding.com/showth...hp?t=121703981 should be able to assist you. It's a "one-stop shop" for everything "you're" looking for.
Second Bulk Underway...
07/09 - 194.00
09/17 - 190.00
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Follow my evolution @ http://forum.bodybuilding.com/showthread.php?t=139784033
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08-19-2011, 05:58 PM #5
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08-19-2011, 06:03 PM #6
- Join Date: May 2010
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A couple of things I took into consideration when creating your Macros is;
Protein Intake: 1 gram per Lean Body Mass (LBM)
Activity Factor: 1.4 - Light Active
Given those below is your macro breakdown for a -20% deficit;
Grams ||| 192 Protein ||| 130 Fats ||| 144 Carbs
Calories ||| 767 Protein ||| 1,174 Fats ||| 577 Carbs
Ratio ||| 41 Protein ||| 28 Fats ||| 31 Carbs
Total Calories 2,518
I got these number from a program I created that calculates everything .Pain is temporary, Pride is forever ||| http://forum.bodybuilding.com/showthread.php?t=137518363
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08-19-2011, 06:30 PM #7
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08-19-2011, 07:32 PM #8
- Join Date: May 2010
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08-19-2011, 07:56 PM #9
- Join Date: May 2010
- Location: California, United States
- Age: 53
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<<< Calculation >>>
Weight: 270 LBS
Body Fat: 29%
Lean body Fat Lbs: 191.70 (lbs.)
Lean body Fat Kilo: 191.70 (lbs.) x .45359237 = 86.95-LBM-Kilo
Basal Metabolic Rate (BMR): 370 + ((21.6 x (86.95-LBM-Kilo)) = 2,248 Calories
Activity Factor : 1.4 - Light Active II
Total Calorie Requirement: (BMR 2248 Cal) x (1.4-LightActiveII) = 3,147 Calories
Deficit...(-20%) of the Total Calories above = 2,518 CaloresPain is temporary, Pride is forever ||| http://forum.bodybuilding.com/showthread.php?t=137518363
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08-20-2011, 08:11 PM #10
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08-20-2011, 11:25 PM #11
iI just can't seem to get the same totals on fat and carbs my protein and calories math matches but the rest does not. please explain the math and values for those two categories thanks
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08-23-2011, 02:37 PM #12
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