Macro Help & Suggestions

[uniquelyd]

Hello everyone, so I am somewhat of a novice when it comes to using the correct macros for dieting (at least I believe I am) and I am hoping someone can help me get on the right path. I be listed my body stats below and I previously used men's health online personal trainer and iifym to try to get back to my goal stats and I had some luck but I am still not where I want to be. In my 20s, I was lucky enough to hoover between 10-12% bodyfat and I would really love to get back into that range. Can anyone here recommend a good place to start from a micro stand point as I really believe that's apart of my issue(along with killing late night cravings?)


Body Stats
245 lbs
14-18 % estimated
6'7"
37 years old

Current macro settings
40% protein
35% fat
25% carbs

1900-2100 calorie target

[VicDumbbells]

1900-2100 calorie target

Sounds ridiculous, like a crash diet? Why do this? Try 3k for a while and see what happens, you can always adjust up or down depending on goals.

Protein @ around .6-.8g a pound
Fats @ around .5g per pound -ish

Macros need not be 'hit' look at them as a generic marker, a range, +/-

[ezra76]

Sounds like too little total calories to me as well. I don't think there is anything wrong with your macro's but honestly I've had better results going with right around or just slightly under maint. and add more cardio type work. I used to just do 15-20min. of bike/stairs/incline treadmill at the end of a workout and dropped from around 15 to 12% in about 10-12weeks.

[OldFartTom]

1,900 - 2,100??
Those calories would be appropriate amount for Me to lose weight, but I weigh 163lbs

If You keep those calories at 245lbs, yes you'd lose weight but too fast.

I'm kind of assuming when you say you want to lose weight you want to lose fat specifically? So you presumably want to maximize the fat loss while minimising the muscle loss????

Because your crash diet way risks maximizing muscle loss. Just for fun, on calories and macros, read this https://www.bodybuilding.com/fun/macronutcal.htm

[brit-iron]

As above. Way too little calories. 6"7 245 lbs, jeez I'd have thought 3000 at least for cutting. I cut down to 154 on 2200, losing a consistent 1 lb per week.