I already read the sticky and have a question.

[OregonsBest]

my maintenance calorie needs are 4321

I will be eating between 4800 - 5000 cals a day.

195 grams of protein 780 cals
175 grams of fat 1575 cals
788+ grams of carbs 3152 cals

Protein : 4 cals per gram
Fats : 9 cals per gram
Carbs : 4 cals per gram

I am a college sports player and am looking to bulk up in the off season. I did the math correctly and if I eat what's recommended in Emma's guide for macros, I will be eating almost 5507 calories a day! My recommended is only 4800-5000 a day. Which macro should I lower?

I am a 6'4, 197 pound basketball player. I will be practicing during the off season as well as lifting heavy 3 days per week.

Thanks to JHarden I got down to an excess of +500 calories a day with my current macros.

[JHarden]

Protein is too high. 1g per pound of body weight should be sufficient, especially if you are bulking.

And 295*4=1180, 175*9=1575, and 788*4=3152. Calories add up to 5907. Lower the protein and then recalculate. I think you did carbs times 9 and fat times 4. It's the opposite.

[OregonsBest]

Protein is too high. 1g per pound of body weight should be sufficient, especially if you are bulking.

And 295*4=1180, 175*9=1575, and 788*4=3152. Calories add up to 5907. Lower the protein and then recalculate. I think you did carbs times 9 and fat times 4. It's the opposite.

You are right, thank you.

[OregonsBest]

Anyone else?

[OregonsBest]

OK. By the looks of the reply rate...I'm going to assume I need to drop my carb intake.

[billstickly1]

6'4" 197 4321 cals? I wish, I am 6'4" 230 and would blow up if I got even close to that...and I dont mean muscle, I have to stay below the 3k mark to maintain. Also the carbs...that is a lot

[OregonsBest]

6'4" 197 4321 cals? I wish, I am 6'4" 230 and would blow up if I got even close to that...and I dont mean muscle, I have to stay below the 3k mark to maintain. Also the carbs...that is a lot

Ok but just to clarify I am a college basketball player. I do a lot of cardio.