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# Thread: I need to lose fat, are my macro calculations correct?

1. ## I need to lose fat, are my macro calculations correct?

6'-2"
207 lbs
male
sedentary job
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.

2484 Calories
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.

2. Doesn't look too bad. Protein doesn't need to be so high, 1g per lb of LBM is plenty. Bring total calories down a little (remove some protein and carbs), maybe start at 2200 and see how that goes.

3. Can i get some more input please? I want to be as exact as I can.

Matman why do you say drop down to 2200? Are my calculations wrong or was I supposed to remove 10%. 180 protein and 80 fat and the rest carbs?

Thank you,

4. Originally Posted by mindstoorm
Can i get some more input please? I want to be as exact as I can.

Matman why do you say drop down to 2200? Are my calculations wrong or was I supposed to remove 10%. 180 protein and 80 fat and the rest carbs?

Thank you,
Yes.

5. 2484 is the formula's guess at your maintenance, so 20% off that would be about 2000.

They're all just broad estimations to give you a starting point. Pick a number, try it and see what happens. Adjust based on results over a 2 week average.

6. Originally Posted by mindstoorm
Can i get some more input please? I want to be as exact as I can.

Matman why do you say drop down to 2200? Are my calculations wrong or was I supposed to remove 10%. 180 protein and 80 fat and the rest carbs?

Thank you,
Pretty much this.

Originally Posted by dmacdonal9
2484 is the formula's guess at your maintenance, so 20% off that would be about 2000.

They're all just broad estimations to give you a starting point. Pick a number, try it and see what happens. Adjust based on results over a 2 week average.
The formulas are only estimates and 2200 is as good a starting point as any. See how it goes and adjust if needed.

7. Ok so these numbers look right to lose fat? Cardio required or no? Just hit weights heavy 3 times a week? How far will these calculations get me? when do i recalculate with my new weight? THanks!

2200 calories

185 protein
185 carbs
80 grams fat

8. The macros all look good to me. Until you know your maintenance it's very much a guessing game for total calories. Cardio isn't strictly required but it is wise to do it for heart health.

9. Originally Posted by matman1813
The macros all look good to me. Until you know your maintenance it's very much a guessing game for total calories. Cardio isn't strictly required but it is wise to do it for heart health.
'

Thanks,

Got my meal plan all set.

One more question. if i am meeting my macros, should i worry about sugar. for example if i am hitting 2200 calories a day with my 80 fat 185 protein and carbs should i worry if 1 item like a banana or a protein bar has 30 sugar in it?

Thanks,

10. Originally Posted by mindstoorm
'

Thanks,

Got my meal plan all set.

One more question. if i am meeting my macros, should i worry about sugar. for example if i am hitting 2200 calories a day with my 80 fat 185 protein and carbs should i worry if 1 item like a banana or a protein bar has 30 sugar in it?

Thanks,
Nope, carbs are carbs, their impact on net fat stores is the same.

The negative effects most people associate with sugar (appetite regulation, energy crashes, etc) are not going to be present on a cut, because in a deficit, with adequate protein and fat, carbs are going to be minimized. It's pretty difficult to hit your macros AND eat enough sugar in one go to cause you any issues.

11. ok thanks. i am adding a lot of natural peanut butter to my diet. how are most people measuring this? take 2 level tablespoons for 1 serving? or measure out 1/4oz of nuts and eat them that way?

12. Originally Posted by mindstoorm
ok thanks. i am adding a lot of natural peanut butter to my diet. how are most people measuring this? take 2 level tablespoons for 1 serving? or measure out 1/4oz of nuts and eat them that way?
The only reliable way is to weigh it with a food scale.

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