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  1. #1
    Registered User Akronica's Avatar
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    Help me with Calories and Meal Plan

    Hi
    I am 50, 6' 2", 220 Lbs, 24% Body Fat, Male, Desk job but Do weights/walking 3x/week

    My TDEE is around 2600 so I am trying to eat around 2000 to lose fat. My target is 11-13% body fat

    Macros 40%P, 40%C, 20%F
    I have attached Sample plan, can you please let me know what you think. Right approach, plan ok, etc.

    Thanks
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  2. #2
    REMAIN INDOORS SuffolkPunch's Avatar
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    You don't need to hit exact macro ratios. All you need to do is meet or exceed minimums for protein (1.6g /kg of body weight) and dietary fat (1g/kg) - while hitting a total calorie target. This is much more flexible and makes planning easier. In fact most people here don't use a fixed meal plan - although making one for a while can be a useful exercise. As time passes, you'll probably tweak it depending on what's in the cupboard and social eating, travelling etc.
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  3. #3
    Registered User Akronica's Avatar
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    Originally Posted by SuffolkPunch View Post
    You don't need to hit exact macro ratios. All you need to do is meet or exceed minimums for protein (1.6g /kg of body weight) and dietary fat (1g/kg) - while hitting a total calorie target. This is much more flexible and makes planning easier. In fact most people here don't use a fixed meal plan - although making one for a while can be a useful exercise. As time passes, you'll probably tweak it depending on what's in the cupboard and social eating, travelling etc.
    Thanks, I'snt protein (1.6g /kg of body weight) very low? that's almost 160g protein which is not enough. Thought formula was around 1g/ 1lb lean body mass which would be around 190 (my goal)
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    Originally Posted by Akronica View Post
    Thanks, I'snt protein (1.6g /kg of body weight) very low? that's almost 160g protein which is not enough. Thought formula was around 1g/ 1lb lean body mass which would be around 190 (my goal)
    Anywhere from 1.6-2g/kg is more than adequate.
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    Registered User dkpeterson's Avatar
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    Good advice in previous comments. Also, if you need help with meal planning, you can use the website eatthismuch.com for more ideas
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