View Full Version : best math equation for calculating macros based on goal and high protein

11-14-2016, 06:18 PM
I only found one math something or another online and I am looking for insights on calculating macros if someone can help based on where I am now and where I want to go

thanks to all who can help

11-14-2016, 06:22 PM
Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)

11-14-2016, 06:28 PM
confusing post looking for basic math equation preferably high protein / high fat / low carb macro

1.5 grams of protein to 2 grams per bodyweight

Goal is fat loss

11-14-2016, 06:32 PM
Well, you need to figure out how many calories you need for goals. Then .8g/lb protein and .45g/lb fat are your minimums. Fill the remaining calories as you want with carbs/fat/protein.

11-14-2016, 08:29 PM
right now I am 25% bodyfat at 215

I want to be 8% to 10% bodyfat at 195

I am sloppy right now but my goal is to compete in physique bodybuilding

11-14-2016, 09:09 PM
use the iifym calculator (google iifym calculator) to get a rough estimate of your TDEE. Then re-read the stickied threads at the top of this forum on the basics of how to set up your macros. It's not hard. You need to hit minimums of protein and fat, then fill in the rest of your calories as you see fit. So for example if your TDEE is 3000 calories, you'd go down to 2500 for your deficit. So you then say you want 200g of protein and you want 50g of fat. That's 1250 calories. You have 1250 calories left to do what you want to. It's literally that simple.