Help calculating my macros

Christopher So · 08-12-2014, 05:10 PM

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.

Luke Sirakos · 08-12-2014, 06:12 PM

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.

Christopher So · 08-12-2014, 06:32 PM

Quote:

Originally Posted by Luke Sirakos

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.

Luke Sirakos · 08-12-2014, 06:59 PM

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.

Darryl Shaw · 08-13-2014, 04:12 AM

Quote:

Originally Posted by Christopher So

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*

Adam Shreim · 08-13-2014, 10:33 AM

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.

Ludovic Deguy · 08-14-2014, 07:45 AM

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).

Matthew Swartz · 08-14-2014, 01:59 PM

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.

Rob Darden · 08-16-2014, 10:54 AM

A good place to start.

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

(wfs)

Dakota Base · 08-16-2014, 09:27 PM

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...

08-12-2014, 05:10 PM	#1
Christopher So Member Profile: Join Date: Jul 2012 Location: Topsham ME Posts: 10	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.

08-12-2014, 06:12 PM	#2
Luke Sirakos Member Profile: Join Date: Sep 2009 Location: Dallas TX Posts: 858	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.
	__________________ Deadlift: 475 \| Back Squat: 405 \| Front Squat: 320

08-12-2014, 06:59 PM	#4
Luke Sirakos Member Profile: Join Date: Sep 2009 Location: Dallas TX Posts: 858	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.
	__________________ Deadlift: 475 \| Back Squat: 405 \| Front Squat: 320

08-13-2014, 10:33 AM	#6
Adam Shreim Member Profile: Join Date: Aug 2009 Location: San Diego CA Posts: 437	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.

08-14-2014, 07:45 AM	#7
Ludovic Deguy Member Profile: Join Date: Aug 2010 Location: Versailles France Posts: 68	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).

08-14-2014, 01:59 PM	#8
Matthew Swartz Member Profile: Join Date: Jun 2009 Location: Centreville VA Posts: 1,204	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.
	__________________ "If your goal is to get stronger, stop counting and start eating, as you are wasting valuable time that could be put into food prep or the consuming of calories."

08-16-2014, 10:54 AM	#9
Rob Darden Member Profile: Join Date: Apr 2009 Location: Greenville NC Posts: 311	Re: Help calculating my macros A good place to start. http://iifym.com/iifym-calculator/ (wfs)
	__________________ http://www.roguefitness.com/rob-darden-shirt.php Use "SFH4130" for a 10% discount at www.SFH.com

08-16-2014, 09:27 PM	#10
Dakota Base Member Profile: Join Date: Aug 2013 Location: Wichita KS Posts: 394	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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