I believe my bodyfat is around 20%
lift weights moderate/heavy 3/times a week and do some cardio 5 days a week for heart health.
If i want to try to lose fat/lose my gut is this an accurate macro target for the day?
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
207 x 12 = 2484 calories
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
207 X 1g = 207 grams of protein
- Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
207 X .4 = 82.8grams of fat
carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])
carb grams = (above cals)/ 4
x = 2484 -([207 X 4] + [82.8 X 9])
x = 2484 - (828 + 745)
x = 2484 - (1573)
x = 911
911 / 4 = Carbs per day 227 grams
This is based on emmas thread. I am sorry but this is overwhelming and confusing. so i really appreciate your input.
Thanks in advance.
207 grams protein
82.8 grams fat
227 grams carbs
ALSO. was 2484 my maintenance? Was I supposes to subtract 10 - 20% calories for cutting?
Thanks again right now I am eating about 1800 calories and just hovering around 207 lbs.