Calculating Calories and Macros - How To

[Mrpb]

Thanks Mrpb

are the recommendations a bit lower because, after calculating required protein and fat, I'll then eat any food (which could contain additional protein and fat) to get the required calories?

No. 0.7 gram per lb is based on the latest science.

[StrongBigLean]

No. 0.7 gram per lb is based on the latest science.

Ok cool,

Thanks Mrpb

[obrick]

I had the app for calories calculation. But I deleted it...

[1000PERCENTPAIN]

Thanks for the tips! I definitely need to add some fruit to my diet.

[pacman1500]

So 125g of protein daily is enough for me at 180lbs? That doesn't seem like enough protein to me.

[DeanP1093]

Thank You for the great information
I have been lifting 3x week since July
I track my calories with my fitness pal and I think I am on track
My problem is that I don’t know if I should be cutting or bulking
Started at 300lbs now 290
6’4” and 49 years old
Goal is to get muscular then ripped
Guessing at about 30+% bf
I am getting stronger cause my lifting weights are going up but I am not seeing physical results so I am getting discouraged
I don’t mind being 280-300lbs if I looked like Lou Ferrigno but he has a 34” waist and I have a 42” so I thought dropping weight and trying to lift at the same time was the answer
Any advice is well appreciated
Lift 3x week
Coumpounds/minimal isolations
3sets 8-10 reps when I hit 10 reps comfortably I increase weight
1 hour per session
Fitness pal says 2470 cal/day and I set it to 40/40/20
No physical results-bummed out
Trying to keep head up by telling myself it will take longer to see through the belly and fat

[DeanP1093]

Omg

[ringor87]

I’ve been having issues counting macros. Do you weigh carbs (rice potatoes or pasta) cooked or uncooked. And obviously protein raw correct?

[hardyboysare]

I’ve been having issues counting macros. Do you weigh carbs (rice potatoes or pasta) cooked or uncooked. And obviously protein raw correct?

Uncooked as the only weight it will gain is water. If you add any oils or sauces they must be weighed and counted separately.

Remember to record the correct labelling as some package only have the cooked nutrition values on the packaging. This should be clearly highlighted on the packaging.

[AdamWW]

I’ve been having issues counting macros. Do you weigh carbs (rice potatoes or pasta) cooked or uncooked. And obviously protein raw correct?

You can do either, but if you weigh it cooked you need to do some math to account for water gain/loss.

Ultimately to make the conversions you'll need to weigh it in both booked and raw states, tho, unless you're making one serving at a time.

[hariharish]

Can anyone suggest me ideas on spoken english classes and IELTS coaching classes.

[tonyx77]

Well, thanks for your help!

[Wu4Life]

nice thread

[Gironda84]

Off to a stronger start than 90% of those who come here!

@Mrpb Thanks for taking the time to respond in detail. Is there a particular reason that you don't favour the Metabolic Diet?

[Mrpb]

@Mrpb Thanks for taking the time to respond in detail. Is there a particular reason that you don't favour the Metabolic Diet?

You don't need any diet with a specific name, you just need a calorie deficit. Explained in the first post.