Evaluate My Nutrition Plan - Math and Macros Only

[DreamingDog]

Long story short, my gains have become static due to ignoring the importance of nutrition. I would appreciate it if the more experienced members could evaluate my macros and math in order to give me some tips or suggestions. My goal is to reach 210 pounds with less than or equal to 10% body fat.

Age = 26

Height = 5'11"

Weight = 185 Pounds

BMR (Basal Metabolic Rate) = 1943.45 Calories Per Day (Based on bmi-calculator.net/bmr-calculator)

Activity Factor = 1.6 (Based on Macronutrient Sticky)

Maintenance Calories = 1943.45 * 1.6 = 3109.52 Calories Per Day

Calorie Surplus = 3109.52 * 0.2 = 621.904

Daily Calories for Goal = 3109.52 + 621.904 = 3731.42

Daily Protein Intake = 185 lbs * 1.5 g/lb = 277.5 Grams of Protein Per Day

Daily Calories from Protein = 277.5 * 4 = 1110 Calories From Protein Per Day

Daily Fat Intake = 185 lbs * 0.5 g/lb = 92.5 Grams of Fat Per Day

Daily Calories from Fat = 92.5 * 9 = 832.5 Calories from Fat Per Day

Daily Calories from Protein and Fat = 1110 + 832.5 = 1942.5 Calories from Protein and Fat Per Day

Daily Calories from Carbohydrates = 3731.42 - 1942.5 = 1788.92 Calories from Carbohydrates Per Day

Daily Grams of Carbohydrates = 1788.92 / 4 = 447.23 Grams of Carbohydrates Per Day



I have a few questions. First, is 1.5 grams of protein per pound a decent evaluation if I'm looking for lean mass? If not, what would you recommend?

Second, is 0.5 grams of fat per pound a decent evaluation?

Thirdly, 447.23 grams of carbohydrates per day seems like a lot. Is there anything you can tell me about adjusting that to limit my gains to lean mass?

Finally, how often should this be re-evaluated? Daily? Weekly? Monthly?

Any other constructive comments are welcome. Thank you for reading.

[vitornoob]

if you want to reduce the fat gains, eat only 10-15% above TDEE, not 20%

Some will say you can that is much protein, but 1.5g/lb is fine...

If you think that is too much CHO, add more fat..but it is personal preference...as long you have enough fats, you are fine...and is most likely to fat be stored as body fat when in a surplus

As long you are also meeting the micronutrient requirements, you are fine

You can re-evaluate after 2~4 weeks...based on what happens, you should change 10%(add 10% if nothing happens or add 10% if the weight loss or staled)

[DreamingDog]

if you want to reduce the fat gains, eat only 10-15% above TDEE, not 20%

Some will say you can that is much protein, but 1.5g/lb is fine...

If you think that is too much CHO, add more fat..but it is personal preference...as long you have enough fats, you are fine...and is most likely to fat be stored as body fat when in a surplus

As long you are also meeting the micronutrient requirements, you are fine

You can re-evaluate after 2~4 weeks...based on what happens, you should change 10%(add 10% if nothing happens or add 10% if the weight loss or staled)

Thanks for your suggestion.

I do want to limit fat gains as much as possible so I'll re-evaluate my data based on a 10% calorie surplus. In my opinion, I'd rather see slower gains of lean mass than faster gains with a mixture of fat and lean mass.

Regarding increasing fat or decreasing carbohydrates, I now have a question. As long as I monitor my total calories, take in at least 1.5 g/lb of protein, and take in at least 0.5 g/lb of fat, the remaining calories can be consumed in whatever fashion I want? I've read this before and that's what it seems like you're saying, VN.