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View Full Version : ITT: what is your caloric total/macros?



misterdeejay
05-15-2012, 04:19 AM
this should be a fun thread.

i know josef rakich has a similar thread, but people didnt show their stats and caloric total in it.

ill start:

caloric total: 3200calories
macros: 200proteins / 400carbs / 90fats
currently: bulking
stats: 5'11. 168lb @ 14% bf

kgo.

Kagina
05-15-2012, 04:25 AM
Calorie total: 2600
Macros: 200 protein, 270-300 carbs, 55-60 fats

chevro1et
05-15-2012, 04:53 AM
2300cal (moderate cut)
175p/ 200c/ 85f (rough numbers, fluctuate slightly daily)

mattypoole
05-15-2012, 05:01 AM
Was hungrier than usual today, had a protein shake since I'd already hit my macros:

2591 cals

99.4 CHO, 92.9 fat, 311.6 protein


Usually closer to ~2400 cals: about 130 CHO, 80 fat, 275 protein on a moderate cut.

WonderPug
05-15-2012, 05:04 AM
I'm maintaining and shoot for an average of about 3,800 calories per day, typically composed from over 200 grams of protein and over 200 grams of fat, with remaining calories composed from CHO (usually in the range of 125 to 150 grams).

FitnessCPA
05-15-2012, 05:09 AM
3,200-3,300 calories
Macros vary but always 150+ grams of protein and 100+ grams of fat.

germaine07
05-15-2012, 05:25 AM
Differs day to day depending on what I eat, but the average:

Calories: 3000Kcal
Macro: P/F/C - 200/120/275
Height: 6'0ft
Weight: 182lbs

kasteanal
05-15-2012, 05:26 AM
6'5", 197 lbs, 15% body fat.

Protein: ~250g
Fat: ~90g
Carbs: ~220g

Total calories: ~2700
Currently cutting at a pace of ~0.9 - 1.1 lbs pr. week.

SuffolkPunch
05-15-2012, 05:39 AM
Weekday:
- 2300 cal
- 200g pro
- carb < 50g

Saturday:
- 3500 cal
- 160g pro
- fat < 50g

Sunday: moderate mixed diet 2700-3000 cals

KoolDrew
05-15-2012, 05:46 AM
3520cal (maintenance)
275p/425c/80f

AdamWW
05-15-2012, 07:19 AM
Bulking slowly

3100 calories
100g fat
350cho
200g protein

ThousandEyes
05-15-2012, 07:24 AM
Maintain/Re-assesment since my TDEE is changing from being hom from school

Cals:aim for 2500-2550

Protein: 220-240
Carbs:140-160
Fat: 85-100

somewhere around there, I don't really worry about adding more fat after I hit around 90.

MrCarl.
05-15-2012, 07:28 AM
Last 3 weeks of cutting @ 3050kcal: 170g pro, 80-90g fat, and 390-400g CHO
Feeling hungry :(

AdamWW
05-15-2012, 07:29 AM
Maintain/Re-assesment since my TDEE is changing from being hom from school

Cals:aim for 2500-2550

Protein: 220-240
Carbs:140-160
Fat: 85-100

somewhere around there, I don't really worry about adding more fat after I hit around 90.

Based on your macro ranges, you're daily cals are between 2,200 and 2,500

Nimm
05-15-2012, 07:37 AM
Now bulking at 1.5 to 2 lbs per month.

Daily calories are 3200. Macros vary day to day.
Protein: 175 - 230
Fat: 90 - 140
Carbs usually 300 to 450, including 70-130g fiber. Angus very peppered.

random_guy
05-15-2012, 07:42 AM
Due to my weight loss; on a day to day basis, 500-1500 cals. Don't ask why it's 500.

razorfin
05-15-2012, 07:44 AM
5'9" 171lbs, cutting.

Workout days;

2420kcals
161g P
241g C
90g F

Non Workout days;

1540kcals
161g P
25g C
90g F

I look forward to not munching carbs, they bore me. Long live the fat!

jonaire
05-15-2012, 07:44 AM
1800 cal. 191P 128C 47F. cutting @168 12%bf. feelsbadbrahs bulk on 2300

zez9787
05-15-2012, 08:12 AM
2100 cal.
190P/150C/80F

6'0" 190 at the moment trying to cut to 180. 11.5% BF

UNCGrad1993
05-15-2012, 08:16 AM
5'10" 141 lbs
recently hung up my endurance athlete gear (which may explain my light weight)
2800 calories
-200 protein
-300 carbs
-90 fat

629
05-15-2012, 08:40 AM
6'0 205lbs 23% BF

cutting at 2500 cals, 240g P/ 120g F / 150g C

supplementing with PharmaFreak Ripped Freak

complete breakdown for cutting/bulking:

http://i.imgur.com/Aigeh.jpg

WonderPug
05-15-2012, 08:42 AM
supplementing with PharmaFreak Ripped FreakI guess your goal is to lose wallet weight.

629
05-15-2012, 08:44 AM
I guess your goal is to lose wallet weight.
see sig

VeniVidiVici92
05-15-2012, 08:54 AM
Bulking @ around 2700, still in the trial and error stage ^^

140lbs
Fat: 80g
Protein: 150 -180g
CHO: Differs daily.

hilltopper1993
05-15-2012, 08:55 AM
My app on mu phone says:

avg daily calories:
-4247

Caloric break down avg:
Carbs-29%
protein-37%
Fat-34%

maintaining/slow gaining.

LCFCFOX
05-15-2012, 09:04 AM
Bulking
3000kcal
180g Protein (minimum)
80g Fat (minimum)
390g Carbs (usually less as I eat more fat/protein)

Looking to bulk for 12 months at least so the surplus isn't too big, I also have some meals out etc where I go over 3000kcal for the day.

Christiffer
05-15-2012, 09:16 AM
Moderate cut.
3400 cals
200-220g protein
90-120g fat
Remainder carbs(fat/cho #'s fluctuate to daily preference)
Stats: 6ft, 189lbs

Time4New
05-15-2012, 09:33 AM
4100 training day, 3700 non training.
Bulking.
5' 9" 158Lbs

Protein 195g
Fat 120g
Carbs 560g = challenging. Eating while I type ;-)

How many calories do you reduce by on rest days?

JeffyDOS
05-15-2012, 09:35 AM
Caloric total: 1800
macros: At least 140g P/ Variable C/ At least 50g F
Currently: Cutting
Stats: 5'9. 156lb @ 13% bf

71Avido
05-15-2012, 09:48 AM
Cutting on 2000cals but thinking of bringing it up by 2-300. I've been averaging 2.3-3.3lbs/week loss which may be hurting me.

Macros Targets: 200g Protein/90g Fat/rest are carbs.
Obviously these fluctuate a few grams +/- but overall are pretty consistant.
I gotta say, increasing the dietary fat from 35g to the 90g has been tasty.

Alv
05-15-2012, 09:57 AM
Maintenance

Workout day - 2900cal (140p/440c/65f)
Non-Workout day - 2500cal (125p/375c/55f)

kjake55
05-15-2012, 09:58 AM
Cutting to make weight class at the moment:

170 g protein
120 g carbs
50 g healthy fats
Total cals 1610

2 small refeeds a week (every 3-4 days apart):

150 g protein
200 g carbs
40 g healthy fats
Total cals 1760


Interesting that you're using an average BMR, how's that working out for you so far?


6'0 205lbs 23% BF

cutting at 2500 cals, 240g P/ 120g F / 150g C

supplementing with PharmaFreak Ripped Freak

complete breakdown for cutting/bulking:

http://i.imgur.com/Aigeh.jpg

mrivera11
05-15-2012, 10:02 AM
Stats: 6'2", 208 lbs
Calories: 2000
Minimum Protein: 190g
Minimum Fat: 60g

Once those two are met, IIFYM.

BankerBob
05-15-2012, 10:04 AM
Bulking on 3100cals

Usually about 225p/350c/80f

NaLLa8705
05-15-2012, 10:32 AM
caloric total: 2300 calories
macros: 170 proteins / 150 carbs / 90fats
currently: cutting
stats: 5'8 155lb

MiscReader
05-15-2012, 10:50 AM
200 lbs 11-12 % BF 2700 Cals (cutting)

I mix it up all the time but right now usually 80g-105g Fat/180g-190g Protein/Rest carbs

misterdeejay
05-15-2012, 07:28 PM
anyone here think even 100calories on top of their daily surplus is extreme?

say im maintaining on 2600 calories, but im bulking on 3200 calories.

will i gain noticeable fat at the end of a 6month bulk?

kevinshot1
05-15-2012, 07:40 PM
Current cutting
2100kcal 93g of fat 210g of protein and 105g of Carbs

629
05-15-2012, 08:08 PM
Interesting that you're using an average BMR, how's that working out for you so far?
I don't have 100% faith in each calculation so I figured an average would yield the most accurate BMR. I'm finishing day two of the cutting diet right now, just had 248g of chicken break and two cups of broccoli. Will give it two weeks and see where I'm at.

mattypoole
05-15-2012, 08:27 PM
anyone here think even 100calories on top of their daily surplus is extreme?

say im maintaining on 2600 calories, but im bulking on 3200 calories.

will i gain noticeable fat at the end of a 6month bulk?

100 cals over is nothing. You'd put on fat very slowly but obviously muscle gains would be a little slower too.

There is a finite limit to how much muscle a nattie can put on within a given time (which has some obvious variables within that), so if you eat more cals than what it takes to gain muscle at the maximum rate for you, those extra cals will go straight to fat.

If you're worried about fat gain, just do a slow bulk and start at a say 300-400 calorie surplus and adjust from there depending on results after a few weeks.