I will Calculate your BMR, Macros, and Total Caloric Intake for Cutting...

[jamull2852]

Weight: 200
BF%: 23
Protein Intake: I currently take around 200g
Activity Factor: 1.4, light job, lift about 4-5 days a week.

You skipped me above. I had my bf at 18, dont know how I typed 18 but 23 is about right. Avi pic is an older pic.

[Juturna67]

Weight: 280
BF%: 35
Protein Intake: I guess around 200-230
Activity Factor: 1.5 (don't do much at my job, lift heavy 4 times a week + 2-4 times light/moderate cardio).


Will give measly reps.

[nath87]

Wats the go with carbs being so low and fat being set @ 50%. Seems odd

[Juturna67]

Wats the go with carbs being so low and fat being set @ 50%. Seems odd

I noticed that too. I usually see people saying to go with a 40% P | 40% C | 20% F but what the hell. I'll try something new.

[dtownlifter1]

Everyone,

I am testing out an application that calculates the BMR, Macronutrients, Total Caloric Intake for cutting and want to test it out. Need to plug in some numbers besides my own. I've been using it for a couple of weeks and been steadily loosing 2lbs. a week so I know it works for me. I'm wondering if it will work for you too?

You have to meet the following requirements for the calculation to be accurate;

1) Be over 18 years old (sorry young people this won't work for you)
2) Know your weight and BF%
3) Know how much protein you need (see below for guidelines)
4) Know your activity Factor (see below for guidelines)

Although I was as thorough as I could be this should only be estimations.
Monitor your weight/Measurements for 2 - 4 weeks and if your weight is stable you found Maintenance.
If you found maintenance, you will need to reduce your calories until you start loosing weight.

Answer the questions on the second post of this thread and I will do the calculation.

BTW: I only get on here at night pacific time :-) .

-----------------------------------------------------------------------------------

PROTEIN INTAKE
How much protein to you need? It should be between 1 - 1.5 I will multiply the number with your Lean Body Mass (LBM)
The LOWER the number are for people with HIGHER BF%
The HIGHER the number are for people with LOWER BF%

ACTIVITY FACTOR - (taken from the sticky)
1.2 = Sedentary I (Little or no exercise and desk job)
1.3 = Lightly Active I (Little daily activity & light exercise 1-3 days a week)
1.4 = Lightly Active II
1.5 = Moderately Active I (Moderately active daily life & Moderate exercise 3-5 days a week)
1.6 = Moderately Active II
1.7 = Very Active I (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.8 = Very Active II
1.9 = Extremely Active I (Hard daily exercise or sports and physical job)
2.0 = Extremely Active II
(note: these activity factors generally include your LIFESTYLE (work) as well as your EXERCISE (gym/ sport) and a TEF of ~ 15% - which is an average mixed diet)

weight - 195lbs
bf% - 30
protein intake - 240
activity factor - 1.5

[FlexDiaz]

Weight: 200
BF%: 23
Protein Intake: I currently take around 200g
Activity Factor: 1.4, light job, lift about 4-5 days a week.

You skipped me above. I had my bf at 18, dont know how I typed 18 but 23 is about right. Avi pic is an older pic.

That's why I skipped you because I knew you gave me the wrong info... j/k

I used 1.3 x LBM Lbs. for Protein Intake which may be a little high for your BF% and cause your Carbs to be low.

Let me know if you want me to re-calculate with lower Protein to raise the Carbs.

1,879 = Basal Metabolic Rate (BMR)

2,630 = Total Calorie Requirement

2,104 = Deficit (-20%)

MACROS
p = Protein | f = Fat | c = Carbs

200p | 105f | 90c = 395 Grams
801p | 943f | 360c = 2,104 Calories

51p | 27f | 23c | - Ratio in Grams
38p | 45f | 17c | - Ratio in Calories

[FlexDiaz]

Weight: 280
BF%: 35
Protein Intake: I guess around 200-230
Activity Factor: 1.5 (don't do much at my job, lift heavy 4 times a week + 2-4 times light/moderate cardio).
Will give measly reps.

I used 1.1 x LBM Lbs. for Protein Intake

2,153 = Basal Metabolic Rate (BMR)

3,230 = Total Calorie Requirement

2,584 = Deficit (-20%)

MACROS
p = Protein | f = Fat | c = Carbs

200p | 124f | 167c = 491 Grams
801p | 1114f | 669c = 2,584 Calories

41p | 25f | 34c | - Ratio in Grams
31p | 43f | 26c | - Ratio in Calories

[FlexDiaz]

weight - 195lbs
bf% - 30
protein intake - 240
activity factor - 1.5

You're currently taking in Way Too Much Protein! I adjusted it to 1.1 x LBM Lbs. to give you a little more than the minimum.

1,707 = Basal Metabolic Rate (BMR)

2,561 = Total Calorie Requirement

2,049 = Deficit (-20%)

MACROS
p = Protein | f = Fat | c = Carbs

150p | 93f | 153c = 396 Grams
601p | 836f | 612c = 2,049 Calories

38p | 23f | 39c | - Ratio in Grams
29p | 41f | 30c | - Ratio in Calories

[FlexDiaz]

Wats the go with carbs being so low and fat being set @ 50%. Seems odd

I'll recheck the numbers... Give me a few...

[FlexDiaz]

Wats the go with carbs being so low and fat being set @ 50%. Seems odd

I noticed that too. I usually see people saying to go with a 40% P | 40% C | 20% F but what the hell. I'll try something new.

OK, this is what I noticed:

The program will calculate higher Fat and lower the Carbs for people who have a lower Activity Factor (1.2 and 1.3) .

If the Activity Factor is a LOW it will calculate High Fat & Low Carbs.

If the Activity Factor is a HIGH it will calculate High Carbs & Low Fat.

My Old Weight & BF%; (See the Activity Factor Raise and Fat Lower?)

---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.2
35p | 53f | 12c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.3
32p | 49f | 19c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.4
30p | 45f | 25c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.5
28p | 42f | 30c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.6
26p | 40f | 34c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.7
24p | 37f | 38c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.8
23p | 35f | 42c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 1.9
22p | 33f | 45c | - Ratio in Calories
---------------------------------------------------
190 Lbs. ||| 13% BF ||| Activity Factor 2.0
21p | 32f | 47c | - Ratio in Calories
---------------------------------------------------

Let me know if you have any questions...

[NDF81]

Weight: : 127lbs
BF%: low 20s
Protein Intake: 150g
Activity Factor: 1.4

[FlexDiaz]

Weight: : 127lbs
BF%: low 20s
Protein Intake: 150g
Activity Factor: 1.4

I used BF% 20 and 1.48 x LBM Lbs. for Protein Intake which may be a little high, you have room to lower the Protein level to raise the Carbs. Let me know if you want me to recalculate it with a lower protein level like 1.2x or 1.3x.

1,365 = Basal Metabolic Rate (BMR)

1,912 = Total Calorie Requirement

1,529 = Deficit (-20%)

MACROS
p = Protein | f = Fat | c = Carbs

150p | 69f | 76c = 296 Grams
601p | 622f | 306c = 1,529 Calories

51p | 23f | 26c | - Ratio in Grams
39p | 41f | 20c | - Ratio in Calories

[NDF81]

I used BF% 20 and 1.48 x LBM Lbs. for Protein Intake which may be a little high, you have room to lower the Protein level to raise the Carbs. Let me know if you want me to recalculate it with a lower protein level like 1.2x or 1.3x.

1,365 = Basal Metabolic Rate (BMR)

1,912 = Total Calorie Requirement

1,529 = Deficit (-20%)

MACROS
p = Protein | f = Fat | c = Carbs

150p | 69f | 76c = 296 Grams
601p | 622f | 306c = 1,529 Calories

51p | 23f | 26c | - Ratio in Grams
39p | 41f | 20c | - Ratio in Calories

Thanks!

[LoganSnyder]

Weight 182
BF% 13
Active - 1.7 some days 1.8 depends on PT session and workout group later that day
180-190gprotein

[FlexDiaz]

Weight 182
BF% 13
Active - 1.7 some days 1.8 depends on PT session and workout group later that day
180-190gprotein

I used 1.17 x LBM Lbs. for Protein Intake to get you 185g, also used 1.7 Activity Factor.

1,921 = Basal Metabolic Rate (BMR)

3,266 = Total Calorie Requirement (Maintenece)

2,613 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

185p | 108f | 226c = 519 Grams
741p | 970f | 902c = 2,613 Calories

36p | 21f | 44c | - Ratio in Grams
28p | 37f | 35c | - Ratio in Calories

[samcol]

weight: 190
bf%: 16%
160-240 grams of protein
activity level: 1.6

thanks

[FlexDiaz]

weight: 190
bf%: 16%
160-240 grams of protein
activity level: 1.6

thanks

I used 1.25 x LBM Lbs. for Protein Intake

1,934 = Basal Metabolic Rate (BMR)

3,094 = Total Calorie Requirement (Maintenece)

2,475 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

200p | 109f | 175c = 483 Grams
798p | 977f | 700c = 2,475 Calories

41p | 22f | 36c | - Ratio in Grams
32p | 39f | 28c | - Ratio in Calories

[MRfedz]

Age : 34
Weight: 220
BF%: 29
Protein Intake: 160-180
Activity Factor: 1.4

Thanks

[momto3]

weight: 123
bf%: 16%
155 grams of protein
activity level: 1.6

[joelmthw]

Weight: 161lbs
BF%: 22.3% *used the handheld electro scanner thing, averaged 3 scans together
Protein Intake: 120 g
Activity Factor: 1.4

currently doing 1300 cals a day for cutting but not a lot of lost weight, maybe cals too low? would love to see what you get, thanks!

[FlexDiaz]

Weight: 161lbs
BF%: 22.3% *used the handheld electro scanner thing, averaged 3 scans together
Protein Intake: 120 g
Activity Factor: 1.4

currently doing 1300 cals a day for cutting but not a lot of lost weight, maybe cals too low? would love to see what you get, thanks!

You are not getting enough protein, and you're right you are under eating by about 500 calories. Just as important you have to meet each one of your Macro requirements.

I was on a -1250 calorie deficit and wasn't loosing weight how I got over the the plateau was to do Re-load for 3 days and 1 cheat day (the whole day), then I started back up and the weight just started coming off. I found it hard to believe that by eating more I was loosing weight... but it worked. (BTW: I was stuck on my plateau for 4+ Months)

I used 1 x LBM Lbs. for Protein Intake

1,596 = Basal Metabolic Rate (BMR)

2,234 = Total Calorie Requirement (Maintenece)

1,787 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

125p | 85f | 130c = 340 Grams
500p | 766f | 521c = 1,787 Calories

37p | 25f | 38c | - Ratio in Grams
28p | 43f | 29c | - Ratio in Calories

[FlexDiaz]

Age : 34
Weight: 220
BF%: 29
Protein Intake: 160-180
Activity Factor: 1.4

Thanks

I used 1.025 x LBM Lbs. for Protein Intake, I used the lowest value to get you 160g Protein.

1,900 = Basal Metabolic Rate (BMR)

2,661 = Total Calorie Requirement (Maintenance)

2,128 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

160p | 106f | 133c = 399 Grams
640p | 956f | 532c = 2,128 Calories

40p | 27f | 33c | - Ratio in Grams
30p | 45f | 25c | - Ratio in Calories

[FlexDiaz]

weight: 123
bf%: 16%
155 grams of protein
activity level: 1.6

I used 1.5 x LBM Lbs. for Protein Intake, your protein intake is maxed out!

Let me know if we need to lower your activity level to get you less Calories.

1,382 = Basal Metabolic Rate (BMR)

2,212 = Total Calorie Requirement (Maintenance)

1,769 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

155p | 70f | 129c = 354 Grams
620p | 633f | 517c = 1,769 Calories

44p | 20f | 36c | - Ratio in Grams
35p | 36f | 29c | - Ratio in Calories

[Juturna67]

I used 1.1 x LBM Lbs. for Protein Intake

2,153 = Basal Metabolic Rate (BMR)

3,230 = Total Calorie Requirement

2,584 = Deficit (-20%)

MACROS
p = Protein | f = Fat | c = Carbs

200p | 124f | 167c = 491 Grams
801p | 1114f | 669c = 2,584 Calories

41p | 25f | 34c | - Ratio in Grams
31p | 43f | 26c | - Ratio in Calories

Thank you so much! I really appreciate it. How does this guy only have a rep power of 8?! Repped!

Also, quick question. If I miss a few days of cardio or weight lifting, should I reduce the calories for that day?

[jdmeg624]

weight 152
age 25
bf 15%
protein 150-160
activity 1.5

[FlexDiaz]

Also, quick question. If I miss a few days of cardio or weight lifting, should I reduce the calories for that day?

I would say No because you're working with an overall number not a daily number.

Thanks for the rep... Repped back.

[FlexDiaz]

weight 152
age 25
bf 15%
protein 150-160
activity 1.5

I used 1.16 x LBM Lbs. for Protein Intake, your Activity Factor makes your calories go high, let me know if you want me to re-calculate at a lower level.

1,636 = Basal Metabolic Rate (BMR)

2,454 = Total Calorie Requirement (Maintenance)

1,963 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

150p | 88f | 143c = 381 Grams
599p | 791f | 572c = 1,963 Calories

39p | 23f | 38c | - Ratio in Grams
31p | 40f | 29c | - Ratio in Calories

[jdmeg624]

I used 1.16 x LBM Lbs. for Protein Intake, your Activity Factor makes your calories go high, let me know if you want me to re-calculate at a lower level.

1,636 = Basal Metabolic Rate (BMR)

2,454 = Total Calorie Requirement (Maintenance)

1,963 = Deficit -20% (Cutting)

MACROS
p = Protein | f = Fat | c = Carbs

150p | 88f | 143c = 381 Grams
599p | 791f | 572c = 1,963 Calories

39p | 23f | 38c | - Ratio in Grams
31p | 40f | 29c | - Ratio in Calories

thanks man im taking around 1800 to 1900 a day and started to do cardio every day 30 to 40 minutes

[FlexDiaz]

thanks man im taking around 1800 to 1900 a day and started to do cardio every day 30 to 40 minutes

I'll re-calculate and split the calorie difference of your daily intake.

I did a calorie override of your numbers (basically forced it to give me 1850 calories) and here is the Macros breakdown.

1,850 = Calorie Override (Calculated -25% Deficit)

MACROS
p = Protein | f = Fat | c = Carbs

150p | 88f | 115c = 353 Grams
599p | 791f | 459c = 1,850 Calories

43p | 25f | 33c | - Ratio in Grams
32p | 43f | 25c | - Ratio in Calories

[sjasonm]

weight : 208 lbs
BF%: 16%
protein: 190g
activity level : 1.6