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# Thread: how do i calculate my macros and calorries for a cut???

1. ## how do i calculate my macros and calorries for a cut???

Age: 27
Weight: 270lbs
Height: 6' 3"
BF%: 29%

I'm not exactly sure how to figure out my BMR for calories. Can someone share a link or the math problem so I can figure out what my maintenance lvl for calories is. Also any info on how to figure my macros for a cut would also be great. Currently I'm training one body part per day and doing 1hr of cardio broke into two 30 min sessions. I just need to know what my base metabolic rate is so I can cut 300-500 calories per week until I start dropping weight again. Please share the link to the info or the math problem so I can calculate that info.

A little history on myself April 18th 2010 I jumped on the scale and it read 362lbs and my bf% was 50%. After roughly a year and half of halfass dieting and lifting religiously I have managed to drop a little weight and put on some muscle. I'm trying to cut down from my current weight of 270lbs and hit 230lbs by April 2012. As of the last month i haven't lost any more weight I have kind of stalled but all my lifts have gone up (which im loving). Any help is greatly appreciated

2. By reading the stickies in the nutrition section.

3. no calculator is dead accurate. Eat a certain calorie level and monitor weight loss. At your height, start around 2600 and go from there, if you arent losing weight after two weeks fast enough, then skim off calories or increase activity level. If that 2600 is too high or too low, then it really doesnt matter, you need to know where to start through trial and error. Nobody is going to be able to tell you YOUR BMR.
Here is how you figure out macros, read the nutrition labels and look at fat, carbs, and protein, those are macros, add them up at the end of the day and that will tell you what your macros were.

4. Originally Posted by neginfluence04
Age: 27
Weight: 270lbs
Height: 6' 3"
BF%: 29%

I'm not exactly sure how to figure out my BMR for calories. Can someone share a link or the math problem so I can figure out what my maintenance lvl for calories is. Also any info on how to figure my macros for a cut would also be great. Currently I'm training one body part per day and doing 1hr of cardio broke into two 30 min sessions. I just need to know what my base metabolic rate is so I can cut 300-500 calories per week until I start dropping weight again. Please share the link to the info or the math problem so I can calculate that info.

A little history on myself April 18th 2010 I jumped on the scale and it read 362lbs and my bf% was 50%. After roughly a year and half of halfass dieting and lifting religiously I have managed to drop a little weight and put on some muscle. I'm trying to cut down from my current weight of 270lbs and hit 230lbs by April 2012. As of the last month i haven't lost any more weight I have kind of stalled but all my lifts have gone up (which im loving). Any help is greatly appreciated
This sticky http://forum.bodybuilding.com/showth...hp?t=121703981 should be able to assist you. It's a "one-stop shop" for everything "you're" looking for.

5. Originally Posted by Serpentarius
no calculator is dead accurate. Eat a certain calorie level and monitor weight loss. At your height, start around 2600 and go from there, if you arent losing weight after two weeks fast enough, then skim off calories or increase activity level. If that 2600 is too high or too low, then it really doesnt matter, you need to know where to start through trial and error. Nobody is going to be able to tell you YOUR BMR.
Here is how you figure out macros, read the nutrition labels and look at fat, carbs, and protein, those are macros, add them up at the end of the day and that will tell you what your macros were.
Thanks for the info I used the bmr calculator that the site has and it says I need 4500. My initial thoughts were damn that's high I figured about half that.

6. Originally Posted by neginfluence04
Age: 27
Weight: 270lbs
Height: 6' 3"
BF%: 29%
A couple of things I took into consideration when creating your Macros is;
Protein Intake: 1 gram per Lean Body Mass (LBM)
Activity Factor: 1.4 - Light Active

Given those below is your macro breakdown for a -20% deficit;

Grams ||| 192 Protein ||| 130 Fats ||| 144 Carbs

Calories ||| 767 Protein ||| 1,174 Fats ||| 577 Carbs

Ratio ||| 41 Protein ||| 28 Fats ||| 31 Carbs

Total Calories 2,518

I got these number from a program I created that calculates everything .

7. Originally Posted by FlexDiaz
A couple of things I took into consideration when creating your Macros is;
Protein Intake: 1 gram per Lean Body Mass (LBM)
Activity Factor: 1.4 - Light Active

Given those below is your macro breakdown for a -20% deficit;

Grams ||| 192 Protein ||| 130 Fats ||| 144 Carbs

Calories ||| 767 Protein ||| 1,174 Fats ||| 577 Carbs

Ratio ||| 41 Protein ||| 28 Fats ||| 31 Carbs

Total Calories 2,518

I got these number from a program I created that calculates everything .
What is your math on this? I would like to know so as my weight and BF% drops I can adjust it accordingly? From the link above I managed to come up with the following 2200 calories, 260 grams of protein, 95 grams of fat, and 355 grams of carbs? Maybe my math is off

8. Originally Posted by neginfluence04
What is your math on this? I would like to know so as my weight and BF% drops I can adjust it accordingly? From the link above I managed to come up with the following 2200 calories, 260 grams of protein, 95 grams of fat, and 355 grams of carbs? Maybe my math is off
It is USING the link above, again with the following;
Protein Intake: 1 gram per Lean Body Mass (LBM)
Activity Factor: 1.4 - Light Active

What did you use for protein intake and Activity Factor?

9. <<< Calculation >>>
Weight: 270 LBS
Body Fat: 29%

Lean body Fat Lbs: 191.70 (lbs.)
Lean body Fat Kilo: 191.70 (lbs.) x .45359237 = 86.95-LBM-Kilo

Basal Metabolic Rate (BMR): 370 + ((21.6 x (86.95-LBM-Kilo)) = 2,248 Calories

Activity Factor : 1.4 - Light Active II

Total Calorie Requirement: (BMR 2248 Cal) x (1.4-LightActiveII) = 3,147 Calories

Deficit...(-20%) of the Total Calories above = 2,518 Calores

10. Originally Posted by FlexDiaz
<<< Calculation >>>
Weight: 270 LBS
Body Fat: 29%

Lean body Fat Lbs: 191.70 (lbs.)
Lean body Fat Kilo: 191.70 (lbs.) x .45359237 = 86.95-LBM-Kilo

Basal Metabolic Rate (BMR): 370 + ((21.6 x (86.95-LBM-Kilo)) = 2,248 Calories

Activity Factor : 1.4 - Light Active II

Total Calorie Requirement: (BMR 2248 Cal) x (1.4-LightActiveII) = 3,147 Calories

Deficit...(-20%) of the Total Calories above = 2,518 Calores
Repped thanks I understand the math on how to calculate the calories. Now if u don't mind can u explain the math on the macros? I was able to get the same calories u did but my macros are slightly off from yours.

11. iI just can't seem to get the same totals on fat and carbs my protein and calories math matches but the rest does not. please explain the math and values for those two categories thanks

12. I'm hardly ever on here, PM sent.... :-)

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