Have I got my calorie and macros intake correct?

[andysidhu]

Hi Guys,

I shall be starting my cutting diet from tomorrow and was wondering if someone could advice if I have my calorie and macro intake correct ,please? I have planned out what Il be eating and the following is the break down:

Protein- 163g
Carbs-122g
Fats-35gg

Calories-1530

My height is 5'6 and weight 157lbs (71kg). Can someone please advice if this looks ok to them?

Many thanks
Andy

[cnh57811]

Hi Guys,

I shall be starting my cutting diet from tomorrow and was wondering if someone could advice if I have my calorie and macro intake correct ,please? I have planned out what Il be eating and the following is the break down:

Protein- 163g
Carbs-122g
Fats-35gg

Calories-1530

My height is 5'6 and weight 157lbs (71kg). Can someone please advice if this looks ok to them?

Many thanks
Andy

Cals and fat look quite low. Did you determine your tdee?

[dgainsuk]

Read this http://forum.bodybuilding.com/showth...1703981&page=1.

Workout your TDEE, create a deficit.

Eat one gram of protein and .45 grams of fat per pound of lean body mass. Fill the remained of your daily calories with carbs.

[andysidhu]

Cals and fat look quite low. Did you determine your tdee?

Hi cnh57811
Yes, I did determine my tdee and these are the results I got. I was thinking of increasing the carbs to 140g and fats to 50g. Does that sound better to you? Also 48g of the protein intake comes from Protien shakes and 20g of it comes from actual carbs sources like rice and banana...

[cnh57811]

Hi cnh57811
Yes, I did determine my tdee and these are the results I got. I was thinking of increasing the carbs to 140g and fats to 50g. Does that sound better to you? Also 48g of the protein intake comes from Protien shakes and 20g of it comes from actual carbs sources like rice and banana...

So, what was your tdee?

[lee__d]

You're bmr is 1631 (http://www.freedieting.com/tools/calorie_calculator.htm), and you're eating under it. You should never be eating under BMR. BMR=/=TDEE

[andysidhu]

[QUOTE=cnh57811;1005645023]So, what was your tdee?[/QUOTE
It was 2200 calories

[lee__d]

I'll answer here because anyone would benefit from this.

http://www.bodyrecomposition.com/fat...-overview.html
BMR is explained there.

I'd honestly start with 2200 and just see what happens. Adjust as necessary. Never wanna start so low.

[cnh57811]

[QUOTE=andysidhu;1005648063]

So, what was your tdee?[/QUOTE
It was 2200 calories

Ok, so, from that subtract 10-20% Which ends up being between 1760-1980. Lets say you pick to subtract 20%, your cutting cals are 1760. The rules of thumb are 1g pro / lb of lbm, 0.45g fat / lb of lbm, and fill the rest of your calories with anything you want.

Assuming you are 20%
Pro = 127g
Fat = 57
1760 - 127*4 - 57*9 = 739
739/4 = 185g <--- carbs

I would recommend starting out with these numbers and after 3 weeks, adjust as necessary. Your original numbers were pretty low.

[andysidhu]

Thanks guys. I really appreciate your time and help.