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  1. #1
    Registered User MuscleMama76's Avatar
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    Need help calculating calories and macros...

    Hi Ladies, I am really needing help calculating my maintenance and weight loss calories. I tried using the formula in the thread "Calculating calories and macronutrients", but I don't think its right or maybe I am not understanding.

    I weight 158 lbs, am 5'6" and about 27% bodyfat. I am trying to lose more weight/bf and would like to know my maintenance calories so I can begin from some where. I weight train 4 days a week and do HIIT 3 days a week. I also eat clean. I am finally seeing some results from working out the past year, I think I just have to lose somemore weight/bf to see more definition as I could see just a bit now.

    Your help is greatly appreciated.
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  2. #2
    WNSO Pro Fitness Model ms_proteinshake's Avatar
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    Originally Posted by MuscleMama76 View Post
    Hi Ladies, I am really needing help calculating my maintenance and weight loss calories. I tried using the formula in the thread "Calculating calories and macronutrients", but I don't think its right or maybe I am not understanding.

    I weight 158 lbs, am 5'6" and about 27% bodyfat. I am trying to lose more weight/bf and would like to know my maintenance calories so I can begin from some where. I weight train 4 days a week and do HIIT 3 days a week. I also eat clean. I am finally seeing some results from working out the past year, I think I just have to lose somemore weight/bf to see more definition as I could see just a bit now.

    Your help is greatly appreciated.
    By my calculations. If your working out 5 days a week---maintenance is 2100 cals/day. Fat loss 1600/day. As for macros, totally up to you. Just make sure you get at LEAST 40% protein or 1 gram per lb of bodyweight, and 20% fat.
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  3. #3
    Registered User MuscleMama76's Avatar
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    Originally Posted by ms_proteinshake View Post
    By my calculations. If your working out 5 days a week---maintenance is 2100 cals/day. Fat loss 1600/day. As for macros, totally up to you. Just make sure you get at LEAST 40% protein or 1 gram per lb of bodyweight, and 20% fat.
    Thank you for the response. I will begin the 1600 cals/day for fat loss and take it from there. However, the 1 gram/lb of bodyweight...is that my target body weight?
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  4. #4
    Stronger by the Second robmad's Avatar
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    Originally Posted by MuscleMama76 View Post
    Thank you for the response. I will begin the 1600 cals/day for fat loss and take it from there. However, the 1 gram/lb of bodyweight...is that my target body weight?
    it is 1g-1.5g of LEAN body weight. but since most people dont have an exact figure, we just calculate it at our current weight so we are sure we are getting adequate protein. now, if you are seriously overweight, then you should consider getting a number that is more reasonable. but at 158 lbs, that amount of protein a day in grams should be fine. most of us eat more anyway.
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    Registered User devilscouture's Avatar
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    Originally Posted by MuscleMama76 View Post
    Thank you for the response. I will begin the 1600 cals/day for fat loss and take it from there. However, the 1 gram/lb of bodyweight...is that my target body weight?
    I always get confused about this as well. If you do the math though, 40%P for 1600 cals is 640 cals of P per day, which would work out to 160g of P, since 1gP=4cals. So either way, its pretty close to what you weight TOTAL right now if you were to do 1 to 1.5 per pound of weight (total, not lean mass since youre not sure). Im not certain how to work that if its for your target weight but I would think that your body doesnt really care what you WANT to weigh, it needs the protein for the lean mass that you have currently...
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  6. #6
    WNSO Pro Fitness Model ms_proteinshake's Avatar
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    Again, to avoid getting all complicated with the math, just do 1g per pound of your current body weight.
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    Registered User supafly50's Avatar
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    I know this is an old thread, but there's an iphone app I find useful for working out how many calories I should eat, and my macronutrient ratios. Search for "cals & macros" in the iTunes store
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