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How on earth do I calculate my macros?!

frankiesats
frankiesats Posts: 114 Member
edited November 2024 in Food and Nutrition
Wondering if any one can help me...

I've been to see a nutritonalist today. I am quite athletic, exercising 6 days a week, including HIIT and weights. I've completed a number of marathons too in the last 24 months. My general fitness is good.

I am looking to lose body fat. I tend to eat well for 1-3 days and then binge. The nutritionalist has advised I have been under eating so has suggested a SIX DAY CYCLE, and continued use of a heart rate monitor to ensure I am burning enough calories.

Days 1 - 5:
1720 calories
150g protein
100g carbs
80g fat (my body react well to fats and I love oily fish, nuts and avacado!)

Days 6 'REFUEL day'
2250 calories
150g protein
300g carbs
50g fat

Based on my weight/bodyfat/workouts this should put me at a 3500 calorie defect a week and mean I lose 1lb per week.

I am looking for some help with 'go to meal plans'. I have spent the last 2 hours trying to create 2 day 1-5 plans and 2 'refuel' plans to use. Obviously there will be trial and error involved in this. I've failed massively and just can't seem to work it out - maths has never been my strong point!

Can anyone recommend any tools to help me? How do I start counting my macros? Can anyone recommend a few meal options? I'm looking at 3 x meal 2 x snack (1 pre workout).

HELP!

Replies

  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited February 2015
    Are you looking for advice on what your macros should be, or meals that will help you hit certain macros?

    Recommended macros will usually involve a range, somewhere between minimum and ideal based on your goals. It's not always as black and white as people, websites, formulas, etc. suggest.

    Speaking very generally, people should be aiming for -

    fat: .25-.5g per lb of total body weight
    carbs: 1-3g per lb of total body weight
    protein: .75-1.5g per lb of lean body mass

    Where you fall within those ranges should be dictated by things like personal preference, sustainability, and goals.



    As for meals, that's a big question. I'd suggest pre-logging foods/meals and seeing how things add up. Then you can tweak as needed. Personally, I eat a lot of ground beef and drink a lot of milk. Tacos and burgers are pretty versatile and can be prepared for a variety of macro needs. Cereal and ice cream are good fillers for me once I've hit my protein target.
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