Figuring out macros

tiffanyfoundit

I've recently gone into maintenance for my weight but I'm working out 6-7 days a week and really focusing on building muscle and toning and such. I do kettlebell, dumb bell, medicine ball, and body weight workouts, along with cardio.(Obviously not all on the same day, it all rotates)

And since I'm not focusing so much on low calorie now I want to focus on my macros a lot more. But I'm not entirely sure what my macros should be at. Any suggestions? Or any idea on where to go to figure that out properly?

Thank you!

psuLemon

Protein - 2.2g/kg of weight, fats and carbs i generally let fall out, although that tends to be higher carb as it supports my workouts much better (higher fiber and starches generally). I have seen suggestions of fat from .35 to .6g per lb of weight.

What is your maintenance?

tiffanyfoundit

1670 is what I'm at for maintenance.

sixxpoint

0.60 g to 0.82 g protein per 1 lb. of bodyweight, as supported by science concerning optimal new muscle synthesis rates. Consuming 1-3 g protein per 1 lb. bodyweight shows no noticeable muscle synthesis improvements in non-steroid adults.

0.40 g dietary fat [bare minimum] per 1 lb. bodyweight, unless obese.

Carbs fill in the rest of your calories going toward your TDEE (Total Daily Energy Expenditure) including diet and exercise. Don't ignore micronutrient rich foods and high fiber items.

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(You can use lean mass or kg formulas vs. bodyweight or grams, but the end number always seems to be the same... It just a different unit of measurement for the same result).

tiffanyfoundit

Sweet. I'll definitely do that math in the morning

Yi5hedr3

16/22/62 is a good start.