How do you calculate your macros?

[NLNFunKti0nz]

Any accurate sites that gives you th most accurate numbers for your calorie needs based on your activity level, age, height, body type etc?

I'm an endomorph

[Spanishdream]

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

Work out your caloric needs there.

-1g of protein per lb of lean body mass
-0.45g of fat per lb of body weight
- fill the rest with whatever you like from c/p/f

[Mightymuff]

http://www.1percentedge.com/ifcalc/

Does it all for you.

[jon1995]

idk man there isnt a sticky called "calculating macro nutrients" so i really have no idea

[Ebeli]

I calculated my Macros but I have a lot of questions. I have an account in My Fitness Pal which has me on a starvation diet of 1550 calories daily, but I don't like that app because it doesn't acknowledge weight training as a workout. I also calculated my macros for bulking and for weightloss on freedieting.com for weightloss I shold be on a 1500-1600 calorie intake diet, but for bulking I should be on a 2591 calories diet eating 272 grams of carbs, 182 grams of protein and 86 grams of Fats. I weight train at least 3-4 times weekly and for cardio I do intermediate fasting at least 5-7 times weekly. I have not been very progressive which is why I want to see if watching what I eat might work for me. Maybe I'm undereating or maybe I'm overeating.

I'm a little concerned with the carb intake, I feel that 272grams is a lot and that it can cause more weight gain in undesirable ways, what do you guys recommend for weightloss and bulking? Is it possible to bulk up and lose weight at the same time? or should I focus on one thing at a time?

[dmacdonal9]

I calculated my Macros but I have a lot of questions. I have an account in My Fitness Pal which has me on a starvation diet of 1550 calories daily, but I don't like that app because it doesn't acknowledge weight training as a workout. I also calculated my macros for bulking and for weightloss on freedieting.com for weightloss I shold be on a 1500-1600 calorie intake diet, but for bulking I should be on a 2591 calories diet eating 272 grams of carbs, 182 grams of protein and 86 grams of Fats. I weight train at least 3-4 times weekly and for cardio I do intermediate fasting at least 5-7 times weekly. I have not been very progressive which is why I want to see if watching what I eat might work for me. Maybe I'm undereating or maybe I'm overeating.

I'm a little concerned with the carb intake, I feel that 272grams is a lot and that it can cause more weight gain in undesirable ways, what do you guys recommend for weightloss and bulking? Is it possible to bulk up and lose weight at the same time? or should I focus on one thing at a time?

You're all over the map, focus on one thing at a time. Ignore the exercise and goals stuff in MFP, just use it to track your actual intake, which should be calculated as described above, or in the stickies.

1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that you eat.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why not your own routine? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.