Calculating Calories and Macros - How To

[AlphaZero]

This post made me finally wake up to how simple losing fat should be. I've struggled all my life with it. Now I feel I'm on the right path. Just need to get my workouts in check. I've been sticking to my calculations for a week and feel the difference. Protein goal is pretty hard to hit, mind.

In the past I'd do stupid stuff like count calories but wouldn't count drinking beer. Or eat calories back I'd 'gained' after exercise. Can't cheat the calories. Just can't.

[vava123]

Thanks for all the good information.

[ButtChew]

Is there a reason you can't just take multi-vitamins for your micros?

[Seth0194]

This seems rather simple. I almost feel like it is too simple. Am I missing something?

[Mrpb]

Is there a reason you can't just take multi-vitamins for your micros?

Whole foods offer a lot more than just vitamins and minerals. Phytonutrients for example.

Then there's the fact that components of multivitamins are often of lower quality with poorer absorption. For example magnesium is often magnesium oxide, the cheapest form.

Then there's the fact that science shows very strong health benefits for fruit and vegetable intake, while vitamin supplements are neutral at best.

This seems rather simple. I almost feel like it is too simple. Am I missing something?

I made it simple on purpose. I don't think anything important is missing but let me know if you find something.

[Norwood8]

How precise is this TDEE calculator in the OP?


I'm 6'2 and ~170lbs and got 2593 cals for maintenance.



Doesn't that seem low?

[Mrpb]

How precise is this TDEE calculator in the OP?


I'm 6'2 and ~170lbs and got 2593 cals for maintenance.



Doesn't that seem low?

It's a rough estimate. Try it out and the scale will tell you if it's right.

[abohaider]

So if my TDEE is 2900 Cal, and i am trying to cut down fat while mintaining muscle.

is it safe to consume only 2200 Cal? with 0.9 protine, 0.4 fat, and the rest is carbs

i am 174lb, 5"11'

[Mrpb]

So if my TDEE is 2900 Cal, and i am trying to cut down fat while mintaining muscle.

is it safe to consume only 2200 Cal? with 0.9 protine, 0.4 fat, and the rest is carbs

i am 174lb, 5"11'

That's fine as a starting point. Adjust based on your results.

[Mrpb]

Sticky has been updated with some changes.

New protein recommendation is now 0.7 gram per lb as a minimum, as concluded in recent research (Morton 2017).

Keep in mind that higher intakes may have benefits, especially in more advanced, leaner lifters and/or older lifters.

[vt2wake]

Thanks for posting...this is a great guide. I am sorry if I missed this in a different thread, but what is the rationale behind the fat intake minimum?

[Mrpb]

Thanks for posting...this is a great guide. I am sorry if I missed this in a different thread, but what is the rationale behind the fat intake minimum?

Recommended for hormone production, wellbeing and general health.

Good read: http://www.eufic.org/en/whats-in-foo...ats-and-health

Short summary: "The importance of dietary fats for health is reflected in the current dietary guidelines which recommend a minimum total fat intake of 20%E. The maximum intake level of 35%E is advised to avoid overconsumption of calories rather than fat itself. Moreover, an increasing number of countries have now introduced specific recommendations for long-chain polyunsaturated fatty acids, acknowledging their importance. For saturated fat, based on its blood LDL cholesterol raising effects, a maximum of 10%E is generally recommended. For trans fatty acids, there is scientific consensus that consumption is detrimental for health, and most countries recommend to consume as little as possible. "

[fitfaith84]

Thank you for this! I have really struggled to find anything that helped me to calculate my macros outside of Ketogenic Dieting information, which I want to experiment with getting away from at this point.

I have been told that eating a lower carb diet (right now I'm 25g/day or less, but looking to switch that up a bit) can result in muscle loss or extreme exhaustion. I've never had an issue on Keto with that, and I struggle quite a bit if I take it up over 50g.

This calculator says I should be consuming 81g carbs, 130g protein, 50g fat for a lower carb diet (but not keto). Seems like I'm close to on track for that and just need to tweak it a little.

IDK if this is a question that could be answered here but I've struggled to drop any more body fat after the first 2-3 months of good loss. I'm 4'10", started out about 112 lbs and not sure on body fat % but estimated around 25% at that point. I've only lost about 8-10 lbs .. stopped weighing myself because it was driving me crazy, but I measure monthly and have lost 22" overall. I just feel stuck at this point and I feel it is dietary. It would probably help if I could get an accurate body fat % because I'm TOLD I have body dysmorphia and don't see the changes as much as others do, but who knows?
Would you even recommend stepping on a scale at this point, maybe just while I'm tweaking my diet, to see if it is working in that respect? I'm not sure I have much weight to lose at this point.. I have been as low as 82 lbs but that was with zero muscle mass. I've built a lot of muscle in the past year.

[Mrpb]

I have been told that eating a lower carb diet (right now I'm 25g/day or less, but looking to switch that up a bit) can result in muscle loss or extreme exhaustion.

Not true. Keto can work fine like any other diet. The first 2 weeks can be tough because of adaptation though. If you want to do keto try to keep net carbs below ~30 grams per day.

At 112 pounds you may not need to cut further though. Do you have a picture?

[fitfaith84]

Yes, I put some in my profile since I don't think I can post pics yet. Thank you for responding. I'm at a point where I am trying to figure out if I've plateaued because of diet or if I just need to build more muscle.

[fitfaith84]

Also, I have been on Keto since April and done fairly well on it. Transitioning the first week WAS AWFUL but no issues with it now.

[Mrpb]

Yes, I put some in my profile since I don't think I can post pics yet. Thank you for responding. I'm at a point where I am trying to figure out if I've plateaued because of diet or if I just need to build more muscle.

If you want to be a bit leaner all you need to do is adjust calories so you lose a few more pounds.

If you weigh 112 pounds you should only consume ~90 gram protein on keto. Fat should be as high as possible, while still allowing you to lose weight.

[fitfaith84]

I struggle to hit my calorie requirements ... I was anorexic as a teen and my body doesn't get hungry easily and it's easy to feel ill if I eat much. For this reason, and the fact that a low carb diet gets so expensive (carbs are cheap!!), I've considered switching it up. I need to figure out why I'm not losing anymore if I'm not even taking in that many calories. Most days I think I'm around 1000-1100 when I try hard. Is the lower protein because it can kick you out of ketosis? I'm prob around 100-110g protein right now.

[fitfaith84]

Did you happen to look at pics and if so, how much more weight do you think would be safe to lose without losing muscle?

[Mrpb]

I need to figure out why I'm not losing anymore if I'm not even taking in that many calories.

It's because you're eating too many calories and you may be underestimating how much you're eating. Keep the protein at 90 gram per day.

You'll be fine with losing a couple of pounds. Just see how it goes. Maybe you'll feel fine and want to lose 10 pounds in total. Play it by ear.

If you're feeling miserable, losing strength and/or losing your period you'll want to stop cutting.

[fitfaith84]

It's because you're eating too many calories and you may be underestimating how much you're eating. Keep the protein at 90 gram per day.

You'll be fine with losing a couple of pounds. Just see how it goes. Maybe you'll feel fine and want to lose 10 pounds in total. Play it by ear.

If you're feeling miserable, losing strength and/or losing your period you'll want to stop cutting.

THANK YOU. Honestly I appreciate the simplicity in your responses. Everyone else I have talked to about this has been less-than-straightforward and told me, cut back on the cardio, keep your diet the same, you're not eating enough.. well, if I'm not eating enough why do I feel fine and I'm not losing fat anymore? I've been told, you need carbs or you'll lose muscle.. all kinds of stuff. Makes your head spin. I've always been more intuitive... I try to keep things around certain recommendations but go with how my body feels.

I need to go back to tracking everything I eat for a while so I can get a good feel for what I can eat and stay within my caloric and protein intake. I was also told I needed between 100-120g a day or I'd lose muscle, so I've been chugging protein shakes like crazy, so it's actually nice to hear I can cut back a little bit.

Thank you

[Mrpb]

so it's actually nice to hear I can cut back a little bit.

90 will be fine, 100 gram also. Quality matters. The protein in red meat, chicken and fish is better than the protein in brokkoli and spinach.

[fitfaith84]

90 will be fine, 100 gram also. Quality matters. The protein in red meat, chicken and fish is better than the protein in brokkoli and spinach.

SORRY ME AGAIN... I'm definitely a meat eater, a lot of red meat.. never been huge on chicken honestly. Trying to experiment with a moderate carb diet (instead of basically no carbs like Keto) for a minute to see how my body does with that mainly because I'm really missing fruit lately. Not big on processed carbs or sugars. SO... if I'm NOT doing Keto, should my protein still be 90-100 grams? I'm trying to fine tune my macros so I can get kind of a plan going here. Really want to drop that 5% body fat. My KCals calculated around 1700... that was with heavy activity 5 days a week. I lift 1 hr and do 30-45 min cardio 5-6 days a week... so I wasn't sure what activity level to choose. I figured with a decent deficit I'd shoot for 1300 calories and calculate my macros around that to start.

Should I be moving this to the "critique my diet" thread? I hate being the jerk that's asking too many questions. Super grateful for your help!!!

[Mrpb]

SORRY ME AGAIN... I'm definitely a meat eater, a lot of red meat.. never been huge on chicken honestly. Trying to experiment with a moderate carb diet (instead of basically no carbs like Keto) for a minute to see how my body does with that mainly because I'm really missing fruit lately. Not big on processed carbs or sugars. SO... if I'm NOT doing Keto, should my protein still be 90-100 grams?

That will work. Did you read this? https://forum.bodybuilding.com/showt...hp?t=173439001

[Jorgie19]

I am trying to be a bodybuilder and I'm 150 pounds but I keep getting confused by nutrition. One bodybuilder told me moderate carbs and high protein, does anyone know what that diet would look like for 3500 calories?

Another told me moderate protein and high carb, does anyone know of a diet of that for 3500 calories?

[astrosky]

90 will be fine, 100 gram also. Quality matters. The protein in red meat, chicken and fish is better than the protein in brokkoli and spinach.

hey man i just got a question. ill be going with Fierce 5. I'm 5'11 and a half and about 160 give or take. Im mostly lean atm. coming from skinny fat before. Fixed it by fixing my diet for about 2 years. Now im just....lean. I did that calorie calculator Maintenance 2412
CALORIES/DAY is what it says if i work out 3 times a week like the program says. I know this is an estimate but how many calories should i add to this to minimize ANY fat gain while still trying to gain muscle?

[Mrpb]

hey man i just got a question. ill be going with Fierce 5. I'm 5'11 and a half and about 160 give or take. Im mostly lean atm. coming from skinny fat before. Fixed it by fixing my diet for about 2 years. Now im just....lean. I did that calorie calculator Maintenance 2412
CALORIES/DAY is what it says if i work out 3 times a week like the program says. I know this is an estimate but how many calories should i add to this to minimize ANY fat gain while still trying to gain muscle?

Start with 2600 calories. Adjust by what happens on the scale. Weight gain per month should be 1 to 2 pounds.

[NadimShado]

Hi i'm 5ft 11in (180cm) 85kg (187lbs) mostly fat, not a lot of muscles i would like to get to reach 75kg+ (165lbs) muscular. what protein intake do you recommend? 130gr or 115gr (or something else)

Also, if i want to lose weight (-500kcal from my TDEE) should i eat 500kcal less or eat the same and lose 500kcal with excersise?

example (just a random number): intake needed 2000cal, should i eat 1500cal + excercise (which will make me lose more cal) or should i eat 2000cal and excercise the 500cal so i will end up with 1500cal?

And lastly 'try to keep added sugars limited to 10% of total calories' if my cal intake should be 2000 does this mean my sugar intake shouldn't exceed 200gr? i'm nowhere near that currently.

[Mrpb]

Hi i'm 5ft 11in (180cm) 85kg (187lbs) mostly fat, not a lot of muscles i would like to get to reach 75kg+ (165lbs) muscular. what protein intake do you recommend? 130gr or 115gr (or something else)

Take 1.6*85

Also, if i want to lose weight (-500kcal from my TDEE) should i eat 500kcal less?

Yes. Your TDEE should already include all exercise.

And lastly 'try to keep added sugars limited to 10% of total calories' if my cal intake should be 2000 does this mean my sugar intake shouldn't exceed 200gr? i'm nowhere near that currently.

How much is 10% of 2000 calories? It's 200 calories(!).

[NadimShado]

Take 1.6*85

Yes. Your TDEE should already include all exercise.

How much is 10% of 2000 calories? It's 200 calories(!).

Thanks for answering. Not sure what i was thinking converting calories to grams.

So i used multiple TDEE calculators and on average it seems i need around 2300cals to maintain my weight.

Since i'm mostly fat i think i should 'cut' first and slowly lose fat while gaining muscle (around 2lbs/wk weight loss).

I will try and eat around 1800cals (2300-500) with around 135 gr of protein, 70gr of fat and the rest filled with carbs and maybe slightly more protein/fat. If i lose less or more over the next few weeks than 2lbs/wk i'll try to adjust my cal intake.

I'm going to start the fierce 5 beginner dumbell workout routine, i want to join a gym soon and i'll switch to the novice program of fierce 5 when i can.

Thanks again for answering!