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  1. #1
    Registered User EliasF90's Avatar
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    how to calculate macros for weight loss if i am not lean

    basically if i was to take my bmr and subtract 500 from it that would equal my calories for weight loss correct? my problem is i am not lean so if i was to take my bodyweight and figure out macros from that, i am not sure i would be eating enough to lose weight. also i have no clue what my bodyfat % is. also I dont want to start on a calorie deficit that is too low, because i am afraid of losing too much muscle. basically, my problem is i have never done a legit cut/weight loss program before. I have either done strength training, bodybuilding, working out to workout, and got enough protein and calories to grow or maintain. weight 214, height 5 9, age 22.
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  2. #2
    Platinum Member tmartin89's Avatar
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    Originally Posted by EliasF90 View Post
    basically if i was to take my bmr and subtract 500 from it that would equal my calories for weight loss correct? my problem is i am not lean so if i was to take my bodyweight and figure out macros from that, i am not sure i would be eating enough to lose weight. also i have no clue what my bodyfat % is. also I dont want to start on a calorie deficit that is too low, because i am afraid of losing too much muscle. basically, my problem is i have never done a legit cut/weight loss program before. I have either done strength training, bodybuilding, working out to workout, and got enough protein and calories to grow or maintain. weight 214, height 5 9, age 22.
    Not sure you'd be eating enough to lose weight? There's no minimum you need to eat to lose weight. Your macros are just going to be like everyone else. 1g of protein per lb of lean body mass, .45g of fat per lb of body weight, and fill the rest with carbs.
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  3. #3
    Dem Beetroot Gainz matman1813's Avatar
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    Originally Posted by EliasF90 View Post
    basically if i was to take my bmr and subtract 500 from it that would equal my calories for weight loss correct?
    No, TDEE - 500 = 1lb a week loss. BMR - 500 = intake far too low. My advice would be to start at somewhere between 2000 and 2500 and adjust accordingly, formulas are only estimates anyway. I would calculate macros based on a low BF% estimate (i.e. If you think you are 25%, use 20%) that way you are playing it safe and overestimating your minimum macro requirements.
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