Trouble Calculating Macros.

[OYourBlind]

Hey Guys
I'm having a bit of trouble getting my exact macros.. I've done research and am just getting confused more and more
I read and there is too many different answers on what to do, how to calculate it which is confusing the hec outta me.
I wanna keep muscle and lose maybe 3-5%BF in 2-4 months.
I'm 185 pounds (84KG) and roughly 5ft 8 (175cm).
I'm 23 and depending on what im feeling do a mixture of HITT for 20min or a 6.2 Mile (10km) walk three times a week.
I'd estimate i'm about 20% BF and I wouldn't call that accurate.
I want to know my macros so I can try my best to drop some body fat before I go on exchange to England for 6 months.
Cheers guys
Dan

[matman1813]

Do you know your TDEE? Because once you know how many total calories you should be taking in it's really easy. You want to be getting 1g protein per lb of LBM and 0.4g fat per lb of LBM. Then you just fill the rest of your calories with any combination of the three, don't set exact values for all 3 and try to hit them every day because it will drive you insane, just make sure you are getting enough fat and protein.

[OYourBlind]

From memory my TDEE was like 2500. So if I was to be losing weight i'd be looking at -500 so 2000.
From Calculators my LBM is 140 pounds. So thats 140g of Protein and 60ish grams of fat?
So what else do I fill it in with? It can't be exactly what I want can it? And say I get my 140g of Protein which is 560 Calories, and say 60 grams of fat which is 540 calories I have 900 calories to fill.. is that how it works?

[matman1813]

From memory my TDEE was like 2500. So if I was to be losing weight i'd be looking at -500 so 2000.
From Calculators my LBM is 140 pounds. So thats 140g of Protein and 60ish grams of fat?
So what else do I fill it in with? It can't be exactly what I want can it? And say I get my 140g of Protein which is 560 Calories, and say 60 grams of fat which is 540 calories I have 900 calories to fill.. is that how it works?

You got it, pretty much anything you want, it would be wise to fill it with carbs though for energy. This video explains it really well http://www.youtube.com/watch?v=yoB01gFD7ZQ

[OYourBlind]

But are those macros right? I want to be exact on a figure so I know what i'm aiming for.
Thanks for your reply man appreciate it.

[matman1813]

If you are right about your BF% then you have ~144lbs LBM. Let's play it safe and say 150lbs LBM, that's 150g protein and 60g fat.

[GotrippedDOTorg]

once you know your TDEE, Get a scale from Walmart and weight your food. I'd say 45% protein - 35% Carbs and rest fat.

[matman1813]

once you know your TDEE, Get a scale from Walmart and weight your food. I'd say 45% protein - 35% Carbs and rest fat.

Using percentages is a bad idea.