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Old 08-12-2014, 05:10 PM   #1
Christopher So
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Question Help calculating my macros

Never done it before and figured I'd try. I'm seeing a lot of different methods on google, a lot of weird formulas to choose from. I'm not sure what my body-fat percentage is, I'll be modest and say 15% and 170lbs.

My goal is to do a slow lean bulk to 175-180 so I'm not too far off. If I had to guess I'd say 2750-3K.
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Old 08-12-2014, 06:12 PM   #2
Luke Sirakos
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Re: Help calculating my macros

I like to keep it simple and set my protein target first to around 1 g per lb body weight so 170 for you and then the rest distributed to fat and carbs. My breakdown is typically 30% protein, 30% fat, and 40% carbs and I feel great in the gym and eat pretty normally. I am doing just like you and going for a slow 5-10 lb bulk and I have seen really good results thus far with the percentages above. I am still tweaking things to make sure my weight gain is close to .5 lbs a week at most but this seems to be on the right path.
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Old 08-12-2014, 06:32 PM   #3
Christopher So
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Re: Help calculating my macros

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Originally Posted by Luke Sirakos View Post
I like to keep it simple and set my protein target first to around 1 g per lb body weight so 170 for you and then the rest distributed to fat and carbs. My breakdown is typically 30% protein, 30% fat, and 40% carbs and I feel great in the gym and eat pretty normally. I am doing just like you and going for a slow 5-10 lb bulk and I have seen really good results thus far with the percentages above. I am still tweaking things to make sure my weight gain is close to .5 lbs a week at most but this seems to be on the right path.
If I had it my way I'd get 1.5g of protein per pound, but 1 per is suffice for now. Meat is too damn expensive.

Anyways, I'm not worried about the protein, I just want to know a target number of calories I should be consuming everyday.
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Old 08-12-2014, 06:59 PM   #4
Luke Sirakos
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Re: Help calculating my macros

1.5 g is really overdoing it. Not saying it will hurt you but it won't really provide much of a benefit. There is a lot of talk about that these days and studies are showing 1 g is even a conservative figure. As for calories that is going to be very dependent on you and it will just take trial and error along with close tracking. For example, I am around 195 lbs and I gain on 2600-2800 calories. A buddy of mine is more your size and is still losing at 3100 calories.

If I were you I would start at 2800-3000 and see how that works over two to three weeks and adjust accordingly. If you can find your maintenance level that will make it all the more simple.
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Old 08-13-2014, 04:12 AM   #5
Darryl Shaw
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Re: Help calculating my macros

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Originally Posted by Christopher So View Post
Never done it before and figured I'd try. I'm seeing a lot of different methods on google, a lot of weird formulas to choose from. I'm not sure what my body-fat percentage is, I'll be modest and say 15% and 170lbs.

My goal is to do a slow lean bulk to 175-180 so I'm not too far off. If I had to guess I'd say 2750-3K.
Use the USDA DRI calculator to establish a baseline then make adjustments in line with general sports nutrition guidelines.

USDA DRI Calculator.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

IOC - Nutrition for Athletes.

IAAF - Nutrition for Athletics: The 2007 IAAF Consensus Statement.

IAAF - Practical Guide to Nutrition.

AIS Sport Nutrition Factsheets.

Irish Nutrition and Dietetic Institute Factsheet: Food For Sport.

International Society of Sports Nutrition position stand: Nutrient timing.

*All links wfs*
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Old 08-13-2014, 10:33 AM   #6
Adam Shreim
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Re: Help calculating my macros

That is a lot of altering on the USDA DRI calculator. As a very active, 212#, 5' 7" male they suggest 77g P, 77-134g F and 389-562g C for 3458 kcal/day. That would basically just need a protein and carb tweak to increase one and decrease the other. I would say it isn't a bad idea. Seems similar to ETP.
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Old 08-14-2014, 07:45 AM   #7
Ludovic Deguy
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Re: Help calculating my macros

First > Do you know where your calories intake is to maintain your weight ?

Starting with +300 to 500 kcal would be a good target if you try to gain muscle without becoming a fat dude

Keep your macro in reasonable ratios, try to not go above 1g of protein per pound of lean body mass (you can use as a maximum your target lean body mass).

For carbs, do not go crazy also, it could be your one-way ticket to become a lot fatter. Even to become bigger, your should rarely go above 200g per day.

For fat, adjust to reach the calories you need (maintenance +300 to 500 kcal).
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Old 08-14-2014, 01:59 PM   #8
Matthew Swartz
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Re: Help calculating my macros

http://johnwelbourn.powerathletehq.c...otocol-part-1/
http://johnwelbourn.powerathletehq.c...otocol-part-2/
http://johnwelbourn.powerathletehq.c...otocol-part-3/

All WFS. Myfitnesspal is an easy tracker.
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Old 08-16-2014, 10:54 AM   #9
Rob Darden
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Re: Help calculating my macros

A good place to start.

http://iifym.com/iifym-calculator/

(wfs)
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Old 08-16-2014, 09:27 PM   #10
Dakota Base
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Re: Help calculating my macros

As much as I love this type of discussion myself, I just want to throw out there that giving dietary composition and caloric intake advice without a license is illegal in all 50states. It's very loosely enforced, but at its core, it's the same as practicing medicine without a license.

Been there, done that, got burned REAL bad...
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