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.

[mrblancoblanco]

Hey Mrpb,

I was reading the stickies and came across your post. I have a few questions I would love for you to help me out with!

I'm 5'9, 306 lbs and 50% body fat (30, male).
My BMR seems to be 1889 cal (Katch-McArdle Formula), and my TDEE (if I do All Pro's Beginner workout + 2 days of moderate cardio) is 2863 cal.

I wanted to know if those figures seem right in your opinion. If so, how many calories should I eat per day, so I don't hit any plateaus? Should I start at my TDEE - 500 (2363 cal/day)? Or should I start off gradually (2800 cal, until I lose 10 lbs and then drop 100 cal for next 10 lbs, and so on)?

Also, I know the macros for protein and fats should be calculated based on my ideal body weight, but considering I'm well over 120 lbs overweight - I was told to go for smaller goals first (270 lbs, 235 lbs, 200 lbs, 165 lbs) to calculate my macros. Do you agree with that?

I would greatly appreciate your help.

Cheers, and thank you in advance!

[Mrpb]

Mrblanco, 2400 kcal is fine. Minimum protein 160, minimum fat 80. Rest of calories as you wish.

For future questions please post in a separate thread. YW.

[Wass85]

When on a cut are you meant to eat the minimum amounts of your current weight or your intended weight?

There's a big difference between say 200 grams of protein and 245 grams of protein.

[kimimissy]

Great thread and pin, right off answered the #1 question I had and was struggling with!

"Macro Percentages

Do not use macro percentages (for example 40/40/20). Your body does not care about percentages, it has minimum requirements."

Answered a few other things as well...I am finding so many answers to my many questions READING everything here, love it!! Thank you to all sharing their valuable knowledge so I can soak it all up and use it so I can move forward and not go around in circles!! <3

[xuerebx]

I have a question on exercise* level which you need to include in the calorie calculator as per the 1st post (or any calculator for that matter) - assuming a 45 minute workout 3x per week - should this be factored in when calculating TDEE? The difference between "3x exercise per week" vs. "little to no exercise" is 300 calories per day. During a workout I doubt that, apart from the working sets, it meets the definition of an exercise for the purposes of the calculator.

*exercise defined as 15-30 mins at an elevated heart rate.

So as a general rule of thumb do you take your workout as an exercise when calculating TDEE, or is the calculator referring to running/jogging and other continuous exercises?

[bly3]

Hi all,

I am struggling with one part of this and that is finding the correct nutritional facts for items without labels ( top round steak, sweet potatoes, etc). I can generally calculate everything when cooking something that had a lavel like ground turkey, tilaipa, etc. Some of the items like sweet potatoes (I just throw em in a crock pot with a little water, smash em up and add a pinch of cinnamon) are all over the place online when it comes to the actual macro nutrients. Is there one good source thats pretty accurate that everyone uses?

[KingCorleone]

Reps

[Mrpb]

Hi all,

I am struggling with one part of this and that is finding the correct nutritional facts for items without labels ( top round steak, sweet potatoes, etc). I can generally calculate everything when cooking something that had a lavel like ground turkey, tilaipa, etc. Some of the items like sweet potatoes (I just throw em in a crock pot with a little water, smash em up and add a pinch of cinnamon) are all over the place online when it comes to the actual macro nutrients. Is there one good source thats pretty accurate that everyone uses?

Nutritiondata.self.com

Use raw data and always weigh your food raw.

[Mrpb]

I have a question on exercise* level which you need to include in the calorie calculator as per the 1st post (or any calculator for that matter) - assuming a 45 minute workout 3x per week - should this be factored in when calculating TDEE? The difference between "3x exercise per week" vs. "little to no exercise" is 300 calories per day. During a workout I doubt that, apart from the working sets, it meets the definition of an exercise for the purposes of the calculator.

*exercise defined as 15-30 mins at an elevated heart rate.

So as a general rule of thumb do you take your workout as an exercise when calculating TDEE, or is the calculator referring to running/jogging and other continuous exercises?

From what I've read a typical strength training might take about 300 kcal.

[xuerebx]

From what I've read a typical strength training might take about 300 kcal.

Thanks. It's been a while since I posted that so I had then decided to assume no calories are burnt for tracking purposes.

[2000kcal]

Good summary and something to start with.
After a while, one should develop a bit of a feel for what needs changing to reach their dietary objectives. A lot of it is also personal.

[BlackJack619]

Ugh, i lost it, got go back to counting macros

[dandogg]

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

Funny how EVERYBODY just keeps ignoring the MOST important part of Bodybuilding, and yet keep whining over not gaining mass or muscle

[WyRobe]

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

I‚ve been on this program for a month now and it seems to be working.

[userRHFT2MTT6NA]

I found this super helpful. I was always concerned with adjusting my eating to my fluctuating weight every few days. But it's quite helpful to step back and look at nutrition and weight goals with a slightly longer term view, and the how much protein I should have with each meal.