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Liftingains
01-23-2012, 04:53 AM
What would be the best macro that I could use to get my calories?

I found one that is 50% carbs , 25% protein, 25% fat which is 375g carbs,
187g protein, 83g fat and total calories are 3000 per day.

I am 17 years old, 5ft7" , bf (about 20%)
, 13st2lb. And I am looking to put size and muscle on.
Reason posted here for more experience in years.

Thanks for anoying that posts and helps :)

SideSteal
01-23-2012, 07:38 AM
What would be the best macro that I could use to get my calories?

I found one that is 50% carbs , 25% protein, 25% fat which is 375g carbs,
187g protein, 83g fat and total calories are 3000 per day.

I am 17 years old, 5ft7" , bf (about 20%)
, 13st2lb. And I am looking to put size and muscle on.
Reason posted here for more experience in years.

Thanks for anoying that posts and helps :)

Start here:

http://forum.bodybuilding.com/showthread.php?t=121703981

Use Katsch-McArdle and be sure to use an activity factor after getting your BMR estimation. This will give you your TDEE and this obviously is an estimate but it should put you in the right neighborhood so to speak.

Increase TDEE by 10 to 20% to get a starting point for bulking. The attached thread will give you a good starting point for macros as well, in terms of grams per lb (lean mass in pro and bodyweight in fat).