|
-
02-24-2018, 09:43 AM #181
-
02-27-2018, 03:00 AM #182
-
03-01-2018, 01:42 AM #183
-
03-08-2018, 01:34 PM #184
-
-
03-08-2018, 06:46 PM #185
For those just starting to figure out the Macro / Calorie game, I've been watching my numbers like a hawk for the last 3 weeks (30% Carb / 35% fat / 45% protein target with a 2200 calorie plan) and I've lost 8 pounds. Also added about 15% in weights at the Gym. The concept works just give it enough time to prove it. My weight at the start was 256lb.
-
03-08-2018, 06:53 PM #186
-
03-10-2018, 03:20 AM #187
-
03-10-2018, 01:10 PM #188
My problem is every calculator is giving mixed results
Stats:
Weight 170lbs
Age 31
Height 5'9 (69cm)
Activity level: Extremely hard workout (full body) 3x a week, and steady state cardio 2x a week.
MyFitnessPal says to eat 1,800 calories
Mifflin-St Jeor says to eat 1,950 calories
Katch-McArdle says to eat 1,700 calories
Harris-Benedict says to eat 2,038 calories
The national institute of health also released their own calculator, backed by studies... and that one says 2,800 calories.
https://www.supertracker.usda.gov/bwp/index.html
https://www.usda.gov/media/press-rel...d-and-activity
Goal is to cut.
Which of these am I supposed to use?*** Canadian Crew ***
*** One meal a day Crew ***
***Mandatory outdoors 1x a week crew***
***Neg angry incels on sight crew***
-
-
03-10-2018, 09:34 PM #189
-
03-11-2018, 10:35 AM #190
-
03-22-2018, 02:30 PM #191
Count macros not calories
You shouldn’t count calories. Only count macros. Calories were invented about 200 years ago to help bring an end to the obesity epidemic. Protein is the single most important macro. For Bulking have a high carb- moderate protein low fat and when cutting use a 20-30g of carbs per day approach with slightly high protein and high fat. I want to be clear that I am not referring to keto.
-
03-23-2018, 08:11 AM #192
-
-
04-02-2018, 04:20 PM #193
So i'm losing weight on 3100 calories exactly...
Going to switch my macros up but currently I'm on 190g protein 300g carbs and 110g fat.
I weigh 158lbs so I'm definitely off with my macros
I rearranged my diet so now I'm going to eat 175g protein 425g carbs 80g fat
Hopefully I gain weight with this.
3100 calories to 3300 calories...
-
04-02-2018, 05:21 PM #194
Now that I'm starting month 3 of my 5x/week lifting, I'm starting to see the first serious signs of changes with body shape etc. I'm sitting at about 240-242lbs down from mid to upper 250s from February, so there is still a lot of cutting to go (about 50-60 pounds worth). I did a body fat analysis via InBody 2-3 weeks and my LBM was 161 pounds and I'm carrying about 90 pounds of fat. What scares me is the idea of taking in more calories than my BMR which is 1954 calories a day. Even with my workouts (where I think I'm burning 400-500 calories a session according to a heart rate monitor), I'm scared s**tless to take in more carbs than the 1954. Right now I target 1800/day to account for small overages. I'm hitting my macro targets 90% of the time. But is it really counterintuitive with cutting? Does it really make sense to add more 'right' calories in order to cut? Or is running a 500-600 calorie/day deficit the best thing to do until I shed most of the fat pounds? I hate the idea of lifting for 5 days a week, taking in more calories, and having the net effect of not losing any weight. I'm at a bit of a crossroad with this concept. Any serious advice out there? thx
-
04-02-2018, 05:54 PM #195
-
04-02-2018, 05:59 PM #196
-
-
04-18-2018, 06:48 PM #197
I'm in a bit of a unique situation. I'm a math teacher at a Korean school who is, among other things, instructing some students on "consumer math."
Our textbook has a chapter on "food," which includes, as you can imagine, lots of information on calorie expenditure and similar calculations, including education on bulking and cutting.
Unfortunately, our textbook also includes what I'd charitably describe as painfully bad formulae in many chapters (it even lists specific price quotes for auto insurance - US only, of course - and cost of driving one mile as if they were universal - as of 2003, when the book was published). Of course, one such formula is calorie expenditure. They provide the following table (first number male, second number female):
Sleeping: 0.5/0.46 cal/lb of weight/hour
Very light exercise: 0.74/0.69 cal/lb of weight/hour
Light exercise: 1.24/1.15 cal/lb of weight/hour
Moderate exercise: 2.5/2.3 cal/lb of weight/hour
Active exercise: 3.5/3.2 cal/lb of weight/hour
Very active exercise: 4.8/4.1 cal/lb of weight/hour
It gives a decent summary of what each one means, but... well...
This method gives as my TDEE: 3124 kcal/day
Nearly every online calculator gives: between 1800 and 2200 (a rare few give much higher values similar to the above)
For the record, I have been able to cut at 1500 until I get down to about 61 kg (at 66 now) and generally begin to see weight gain at about 2400 or so. It's not exactly helping that the above claims my body burns through 1752 calories even if I'm asleep for 24 straight hours.
This has left me understandably confused, and I don't want to give bad information to my students. Has anyone got a reliably sourced formula used by a calculator known to be completely reliable and that I could easily teach to mostly Korean students, such as the calculator used at the start of this thread?
-
04-24-2018, 09:36 PM #198
-
04-27-2018, 04:21 AM #199
-
05-04-2018, 09:09 AM #200
-
-
05-04-2018, 09:18 AM #201
-
05-04-2018, 09:26 AM #202
-
05-04-2018, 09:30 AM #203
-
05-04-2018, 09:33 AM #204
-
-
05-25-2018, 12:37 PM #205
Male
33
148
5'9
This sticky is quite a relief, as I've always followed more of a "minimum amount" as opposed to a specific macro number. I'm an ectomorph, but I've always been able to bulk or cut with success, granted bulking is always a bit harder, but it has been done. That being said, I'd like to get an opinion about my potential caloric intake for gaining. After following the TDEE calculator I was stuck as to which option of activity level to choose. I'm going with a 5 day training split with at least 30 mins of moderate cardio afterwards for roughly 75 minutes total workout. I also work a physical job so I decided to play with two options.
The first, "daily exercise+physical job" put my Kcals at roughly 3000. The other option, "Daily" (given that I work and/or train every day) put me at around 2500 Kcals. I suppose my question would be, which calorie total would seem best suited toward my activity level throughout the week? I was leaning toward the 3000 side and would set up a plan for 3200 and monitor things closely, but it never hurts to have a second opinion.
-
06-05-2018, 09:33 AM #206
-
06-17-2018, 06:37 AM #207
Help needed
Age 57
Height 5´8.5
Weight 166
Body fat 19.9 %
Waist 37 inches
Activity level is active, 3 lifting workouts a week, 10,000 steps a day, some HIT every seven days or so.
I have read and applied Primal Blueprint and most recently 4 Hour Body principles and also calculated numbers via Free Dieting and My Fitness Pal. I typically consume 160 grams of protein, 75 grams of fat and under 90 carbs, each day yet I still don´t lose weight, or fat, at 1,500 calories.
I´m fit and considered in good shape but I´d like to reduce body fat and put on some muscle. Ideal would be 170 lbs at 12 % body fat.
Your advice would be appreciated.Last edited by DeansDesk; 06-18-2018 at 12:15 PM.
-
06-29-2018, 06:54 AM #208
-
-
07-11-2018, 09:21 PM #209
So I calculated my TDEE. I'm at 1897 calories for maintaining my current weight. I am wanting to add muscle mass and spend a while bulking. So do I only add the 300 calories it suggest and call that surplus? I basically only do resistance training. About 5, sometimes 6 days a week. I try to go as heavy as I can and stay in the 6-10 rep range. I'm sort of new to trying to add mass. I've already (finally) accepted that this means I will gain some fat in the process. Anyone have any additional input for me?
*cheers*
128 lb
5'4.5"
100.4 lb muscle mass
-
07-20-2018, 06:53 AM #210
- Join Date: Feb 2016
- Location: Stratford, Connecticut, United States
- Age: 33
- Posts: 8
- Rep Power: 0
I am 27 yo, 5'7, 194 lbs,
My chest, and arms are pretty lean but i am struggling with losing the fat around my lower stomach and the love handles. I've always done 25% fat of my total weight
After reading this sticky i decided to try the .4 x bodyweight for fat amount, but i wanted to continue doing 1.1 x body weight of protein since i've been lifting for a few years and want to maintain as much muscle as possible
My calorie intake will be 2300
P 212 g
F 77 g
C 188 g
does this seem okay?
Similar Threads
-
question about calculating calories and macros?
By mavrik3434 in forum Nutrition MiscReplies: 4Last Post: 07-17-2014, 11:03 AM -
Calculating Calories and Macros Sticky
By chrissyskye1 in forum Female BodybuildingReplies: 7Last Post: 08-21-2013, 05:18 PM -
Calculating Calories and Macros?
By lewisab in forum NutritionReplies: 8Last Post: 11-28-2012, 10:20 AM -
Need help calculating calories and macros...
By MuscleMama76 in forum Female BodybuildingReplies: 6Last Post: 04-28-2012, 01:13 AM
Bookmarks