Tracking Macros for the first time

lastcaptain888

Hey everyone, I am 5'11 and 186 pounds at about 18% body fat. Currently trying to figure out what my macros should be. I'm a novice powerlifting and all I care about is strength. Obviously being in a caloric surplus helps that but I was wondering if anyone knew of good macros to maintain body weight but increase strength? Thanks

B_TEEN

Have you tried If It Fits Your Macros calculator?

bmchenry02

I used an average of three macro calculators from someone else's advice. I'm still learning to grasp it all.

mom2kpr

Here are some guideline. Protein .8g per body weight in kg if you are sedentary or lightly active, 1.2g - 1.8g per kg if you are an endurance exerciser or strength training. Carbs 45% - 65% of your daily calorie intake (min 130g), fat 20% - 35% of your daily calories. With that said, I go with protein 1g per kg, carbs 130 (about 30%) and fat about 40%. Make sure you get enough protein based on your fitness level and no matter what your fat %, saturated fats should only make up 7% - 10% of your daily calories.

Nicole_M4

I can pm u some info for someone that can tell you the exact numbers you will need

sixxpoint

0.60 to 0.80 g protein per 1 lb. Bodyweight per day is more than enough, even in bodybuilders.

0.40 to 0.45 g dietary fat per 1 lb. Bodyweight per day is the minimum (unless obese). If maintaining or bulking, shoot for more, within reason.

Fill in the rest of your calories with nutritious and/or high fiber carbs. Limit alcohol consumption.

Protein and carbs are 4 cals per gram. Dietary fat is 9 cals per gram. Alcohol is 7 cals per gram.

To increase strength and size, you should be on a proven weightlifting routine, focus on progressive overload, and eat at a Caloric surplus (10-20% range) relative to your TDEE (Total daily energy expenditure).