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  1. #1
    Registered User renegadecz's Avatar
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    How do you calculate your macros?

    I'm aiming for:
    Carbohydrates = 40-50%
    Protein = 30%
    Fat = 20-30%

    My caloric intake now is 2650... i'm bulking so im going to start at 2800 calories a day. Can someone tell me how i take the 2800 calories into account and figure out how much carbs protein and fat i need at the ratios above?
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  2. #2
    Registered User donbooger's Avatar
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    1g fat = 9 calories
    1g protein = 4calories
    1g carb = 4calories
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  3. #3
    Registered User oaks's Avatar
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    Originally Posted by renegadecz View Post
    I'm aiming for:
    Carbohydrates = 40-50%
    Protein = 30%
    Fat = 20-30%

    My caloric intake now is 2650... i'm bulking so im going to start at 2800 calories a day. Can someone tell me how i take the 2800 calories into account and figure out how much carbs protein and fat i need at the ratios above?
    1g fat = 9 cals
    1g carbs = 4 cals
    1g protein = 4 cals

    so for you, with a 40/30/30 carb/prot/fat ratio that is:

    280g of carbs
    210g protein
    93g fat
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  4. #4
    Registered User Beerad2's Avatar
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    I have been using calorieking software to calculate everything.
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  5. #5
    Registered User renegadecz's Avatar
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    renegadecz is offline
    Originally Posted by oaks View Post
    1g fat = 9 cals
    1g carbs = 4 cals
    1g protein = 4 cals

    so for you, with a 40/30/30 carb/prot/fat ratio that is:

    280g of carbs
    210g protein
    93g fat
    You take 2800 multiply it by 30% (.3) and then divide it by 9 (fat) right?
    Last edited by renegadecz; 07-31-2007 at 06:51 PM.
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  6. #6
    Registered User oaks's Avatar
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    Originally Posted by renegadecz View Post
    thanks! Can someone tell me though how you do the math? I know its stupid question im kinda slow today... sorry
    k so you are eating 2800 cals right?
    you said u want 40% from carbs so you take 2800 * .4 = 1120cals...than you divide that by 4 since there are 4cals per gram of carbs.

    then repeat for your protein (except multiply by .3 cause you said u want 30% protein) and then the same for fats (except you divide by 9 this time, cause 1g fat = 9cals)
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  7. #7
    Registered User renegadecz's Avatar
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    renegadecz is offline
    Originally Posted by oaks View Post
    k so you are eating 2800 cals right?
    you said u want 40% from carbs so you take 2800 * .4 = 1120cals...than you divide that by 4 since there are 4cals per gram of carbs.

    then repeat for your protein (except multiply by .3 cause you said u want 30% protein) and then the same for fats (except you divide by 9 this time, cause 1g fat = 9cals)
    yea thanks i already edited my previous one, got it on my own lol but thanks anyways!!
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