1. problem dispatching my macros.

Hi everyone, my name's stephane 40 years old I'm from France.

194lb (88kg) 6'3 (192cm) 24% bodyfat

I have some troubles to calculate my macros, first how much proteins do I need ? A lot of websites says that we need 2.2 grams of protein per kg of bodyweight, ok but does it included fat ?
I'm a skinny fat and I don't know how to dispatch my macros and how many calories do I need ?
I want to gain muscle and lose my belly.

IT'S THE LAST DAY, I'M WITH :

CARBS : 244GR
PROT : 165GR
FAT : 89GR

THANXXXXX

2. This thread is worth looking through if you haven't already: https://forum.bodybuilding.com/showt...hp?t=173439001

3. Originally Posted by Heisman2
I used freediet for calculate my macro but what I wanted to know If my weight is 194 lbs with 24%BF and 194 lbs with 36%BF the number of proteins by will not be exactly the same.

4. Originally Posted by tylerdurden666
I used freediet for calculate my macro but what I wanted to know If my weight is 194 lbs with 24%BF and 194 lbs with 36%BF the number of proteins by will not be exactly the same.
It can be if you use 0.7g per pound of weight. You could instead use 0.8g per pound of estimated lean body mass and get different numbers. Realistically it's not going to make much of a difference.

194*0.7 = 136
194*0.76*0.8 = 118
194*0.64*0.8 = 99

Those are minimums; if you are like most people and go over them to some degree then any differences are further minimized. All that said, it makes sense to me if you have less lean body mass then you will need less protein in your diet overall. Regardless, if you stick to your 165g protein number above you'll easily be getting more than you need. This assumes you are attempting to maintain your bodyweight; if you want to cut and lose some weight then going a bit higher makes some sense and in that case sticking to 160g+ may benefit you more.

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