Need help figuring out if I have the right macros

[ThePPLguy]

I recently got back into the gym after years of not doing it since high school, I have my macros setup from a mix of the total from myfitnesspal and one other macro calculator. Im just nervous or scared im not getting adequate enough protein, carb, fat intake to actually cut fat and build muscle.

96kg(212)

6'2

I workout 6 days a week following a PPL split, Ive been doing the best I can with progressive overload and such.

Macros/Calories for cutting:

2982 total daily

Protein: 225g

Carbs: 263g

Fat: 117g

[RapidFail]

I recently got back into the gym after years of not doing it since high school, I have my macros setup from a mix of the total from myfitnesspal and one other macro calculator. Im just nervous or scared im not getting adequate enough protein, carb, fat intake to actually cut fat and build muscle.

96kg(212)

6'2

I workout 6 days a week following a PPL split, Ive been doing the best I can with progressive overload and such.

Macros/Calories for cutting:

2982 total daily

Protein: 225g

Carbs: 263g

Fat: 117g

Macronutrients seem fine - protein is higher than necessary, but fine. Carb/fat ratio is fine too - as long as you're hitting your fat minimum, which is 85g based on your weight. If it were me, I'd try to get more carbs in by lowering protein a bit. You should be able to recomp for a while if you are detrained and have fat to lose, provided your training is decent.

[PotentiaX]

Around 20-25% of your daily calorie intake should come from fats. Which for you is around 66,27 - 82,83 grams of fats. 1.8 - 2.2 grams of protein per kg body weight is more than enough. The rest of your macro's can be carbohydrates. This should do it. Don't worry about it too much. I'm thinking you're bulking?

[ThePPLguy]

Around 20-25% of your daily calorie intake should come from fats. Which for you is around 66,27 - 82,83 grams of fats. 1.8 - 2.2 grams of protein per kg body weight is more than enough. The rest of your macro's can be carbohydrates. This should do it. Don't worry about it too much. I'm thinking you're bulking?

No, currently im cutting weight sitting at around 211 trying to drop down to at least 195 and lower my BF%.

[ThePPLguy]

Macronutrients seem fine - protein is higher than necessary, but fine. Carb/fat ratio is fine too - as long as you're hitting your fat minimum, which is 85g based on your weight. If it were me, I'd try to get more carbs in by lowering protein a bit. You should be able to recomp for a while if you are detrained and have fat to lose, provided your training is decent.

Any recommendation on what numbers you think dropping protein grams and raising carbs up to? Would a recomp be quicker than just actively cutting, my BF% sits at around 21.5 right now AFAIK from what I've heard is the BF% arent super accurate though.

[CommitmentRulz]

3000 calories a day seems high for a cut at your size. Are you incredibly active every day?

[RapidFail]

Any recommendation on what numbers you think dropping protein grams and raising carbs up to? Would a recomp be quicker than just actively cutting, my BF% sits at around 21.5 right now AFAIK from what I've heard is the BF% arent super accurate though.

Cutting then bulking is usually a quicker and more dependable path, but it sounds like you're in a good position to recomp, so either could work. 0.8g/lb of protein is probably plenty, so you could go for 170g protein and 320g carbs, based on your current calorie target, but it really depends how you prefer to eat - results won't be much different, but the carbs might give you a bit more energy for training.

[ThePPLguy]

3000 calories a day seems high for a cut at your size. Are you incredibly active every day?

Majority of the time I am, Ill weight train for an hour and 15 or so minutes every day except on sundays and work a very manual labor job 5 days a week. Sundays im not doing much so I try to limit my calorie intake to about 24-2500. Would dropping calorie intake help I assume?

[RapidFail]

Majority of the time I am, Ill weight train for an hour and 15 or so minutes every day except on sundays and work a very manual labor job 5 days a week. Sundays im not doing much so I try to limit my calorie intake to about 24-2500. Would dropping calorie intake help I assume?

It depends on what your goal is. If you're tring you recomp you'll want a deficit of no more than 500 calories, which should have you losing about a pound (0.45kg) per week. Faster than that and you'll be unlikely to build much muscle. You could start with your current calorie target, keep an eye on the scale and make adjustments from there. I like to weigh myself Mon-Wed-Fri and take a weekly average. I'd give it at least two weeks before adjusting calories as it's normal to have a larger fluctuation in the first week of a diet.

[Tommy W.]

I recently got back into the gym after years of not doing it since high school, I have my macros setup from a mix of the total from myfitnesspal and one other macro calculator. Im just nervous or scared im not getting adequate enough protein, carb, fat intake to actually cut fat and build muscle.

96kg(212)

6'2

I workout 6 days a week following a PPL split, Ive been doing the best I can with progressive overload and such.

Macros/Calories for cutting:

2982 total daily

Protein: 225g

Carbs: 263g

Fat: 117g

post a pic for better opinions. There’s a good chance you need to be concentrating on Fatloss and not attempting a recomp. Hard to say without a pic. Plus 2,900 calories is really high if you want to lose any fat. Plus you’ll most likely underestimate your weekly calories so you’ll most likely be in the low to mid 3,000s.

[xsquid99]

Kinda high for you maybe? Hard to say without a pic and knowing full activity level though.

I would probably start with something like this for a few weeks and see how it goes:

180p
85f
250c
-----------
2485 cals