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My Marcos how I worked it out!

wffolkes
wffolkes Posts: 186 Member
edited January 25 in Food and Nutrition
Hey I wanted to perfect my diet plan for month 2 of insanity so I decided to set my marcos and get more serious about my logging.

Male, 28
Weight: 204lbs
Height: 70 inches
BF 16 - 18 %

RMR/BMR - 2020
TDEE - 2952
TDEE - 20% - 2361
Eat calories back over 341 kcals burned

On average I burn around 800kcals doing insanity
800 - 341 = 459
2361+459 = 2820

so
Protein = 167g
---
(1g per 1lb of lean body mass)
1g of protein 4kcals 668Kcals

Fat = 78g (25% of overall intake)
---
Fat: 1 gram = 9 calories
25% = 705kcals / 9 = 78

Carbs = 361g (Seems high will limit it to 250g)
----
668(Protein kcals)+705(Fat Kcals) = 1373
2820(TDEE) - 1373(Protien+Fat) = 1447
Carbohydrates: 1 gram = 4 calories
1447 / 4 = 361g

Hope i've calculated this right, now i'm going to log accurately as possible and hit those marcos. I tried it over the past few days and seems like i'm eating a lot as i'm used to eating around 2200kcals or less.
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