Daily Macos Question. Please provide feedback

vanessamcinnis

Hi there,

Looking to get feedback from people who eat according to there daily macros. I have never done this before and wondering if I calculated correctly? If you eat according to your macros could you provide your feedback of experience?

Okay so this was the website I used to calculate if I did it correctly or boy I hope this doesn’t confuse you haha. http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/

I weight 143***

Calories needed = (143×13) = 1,859

Protein = 143 x 1 = 143g

Fat = 143 x 0.5 = 71.5g

Protein and fat calories = (143 x 4) + (71.5 x 9) = 1215.5

Carbs = (1,859 – 1,215.5) ÷ 4 = 160g

Daily Macros = 140g protein, 71.5g fat, 160g carbs

Below is how I figured it out

Step 1: Determining Calories: Take your bodyweight in pounds and multiply it by 11 to 14. -->This is one me...Multiply by 13 if you have an active job and train 2 to 3 times per week, or have a sedentary job and train at an intense level (ie. weight training, or high level aerobics) 4 to 6 times per week....So I weigh 143x13=1859.

Step 2: Working Out Protein: This one is easy 143 per day.

Step 3: Working Out Fat: You need between 0.3 and 0.6 grams of fat per pound of bodyweight So 143x .5= 71.5.

Step 4: Working Out Carbs: First up, take your daily protein intake and multiply it by 4: 143x4= 572. There are 4 calories in a gram of protein, so this will give you how many calories you’re consuming from protein each day.

Then multiply your fat intake in grams by 9 to give your fat calories. 71.5x9=643.5

Add these two numbers together, and subtract the result from the total number of calories you’re aiming for each day. 572+643.5=1215.5

This will give you how many calories you need from carbs each day. Divide this by 4 (remember – carbs have 4 calories per gram) and that’s how many carbs you need each day

ClosetBayesian

vanessamcinnis wrote: »

Hi there,

Looking to get feedback from people who eat according to there daily macros. I have never done this before and wondering if I calculated correctly? If you eat according to your macros could you provide your feedback of experience?

Okay so this was the website I used to calculate if I did it correctly or boy I hope this doesn’t confuse you haha. http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/

I weight 143***

Calories needed = (143×13) = 1,859

Protein = 143 x 1 = 143g

Fat = 143 x 0.5 = 71.5g

Protein and fat calories = (143 x 4) + (71.5 x 9) = 1215.5

Carbs = (1,859 – 1,215.5) ÷ 4 = 160g

Daily Macros = 140g protein, 71.5g fat, 160g carbs

Below is how I figured it out

Step 1: Determining Calories: Take your bodyweight in pounds and multiply it by 11 to 14. -->This is one me...Multiply by 13 if you have an active job and train 2 to 3 times per week, or have a sedentary job and train at an intense level (ie. weight training, or high level aerobics) 4 to 6 times per week....So I weigh 143x13=1859.

Step 2: Working Out Protein: This one is easy 143 per day.

Step 3: Working Out Fat: You need between 0.3 and 0.6 grams of fat per pound of bodyweight So 143x .5= 71.5.

Step 4: Working Out Carbs: First up, take your daily protein intake and multiply it by 4: 143x4= 572. There are 4 calories in a gram of protein, so this will give you how many calories you’re consuming from protein each day.

Then multiply your fat intake in grams by 9 to give your fat calories. 71.5x9=643.5

Add these two numbers together, and subtract the result from the total number of calories you’re aiming for each day. 572+643.5=1215.5

This will give you how many calories you need from carbs each day. Divide this by 4 (remember – carbs have 4 calories per gram) and that’s how many carbs you need each day

Are you looking to maintain your current weight? The protein seems a bit high, unless you're actively strength training. For grins, try Google'ing Scooby's TDEE calculator, and plug your stats in there to see what it gives you.

vanessamcinnis

I'm trying to lose 8 pounds. I just started this at the beginning of the week, and so far I've never been able to reach 140g of protein anyways haha. I actively strength train 5 times a week along with a 10 minute HITT on the elliptical afterwards. Thanks for your input

msf74

ClosetBayesian wrote: »

Are you looking to maintain your current weight?

^^^^

What are you hoping to achieve?

The numbers you have generated based on your stats look like they are geared towards maintaining your weight but a slow "recomp" (in other words changing your body composition so that it has a better ratio of muscle to fat - what a lot of people call "toning" sometimes.)

I presume the recommendation for diet comes with the advice to follow a decent resistance / weight / strength training routine?

I suspect if you use these numbers your patience may get sorely tested as the rate of weight loss may be rather slow. This may be offset by a pleasing change in appearance which may makes you feel that the minimal change in scale weight isn't a big deal (a good mindset to have in my opinion.)

I would also suggest tweaking the numbers according to results after 4 weeks. If there is no loss at all or change in appearance try taking the calorie level down a notch (say 100 - 150 cals) and trying that for a period of time.

Edit: I guess I should have read the whole thread before responding...

I think the calorie level is possibly a touch high if you want to lose 8lbs rather than keeping weight relatively stable. That said all these calculators generate estimates to give you a reasonable starting point and the true test is what happens in practice. See how you go with the numbers for a few weeks but I suspect you may have to take the calorie level down.

kimny72

vanessamcinnis wrote: »

I'm trying to lose 8 pounds. I just started this at the beginning of the week, and so far I've never been able to reach 140g of protein anyways haha. I actively strength train 5 times a week along with a 10 minute HITT on the elliptical afterwards. Thanks for your input

You might find those calories are a little high. I started at 145 lbs and I had to eat @ 1,600 cals per day to lose @ 1 lb per month (yep, just about a quarter of a lb per week). You may be working out more than I was though!

I would suggest trying a bunch of different calculators and see where they all put you. Then pick a goal in the middle, try it for 4 weeks and see what happens.

The protein seems a little high, but macros are pretty much personal preference, so it can't hurt to run with that and see how it works. Your calories will ultimately determine whether you lose or not. Good luck!

tillerstouch

Weight lifters might say 1g of protien per pound of body weight but honestly that's unnecessary. If you want high protien I'd do more like 1g per lean pound of body weight. Because the fat on your body doesn't need protien... otherwise from what I've read .6-.8 grams per kg of body weight is enough to retain muscle.

For me when I bulked I used 1g per lean pound of body weight and made significant gains in strength. And for someone who is focused in losing weight that would be plenty for you.

jacksonpt

Macros aren't as important as many people claim. As long as they are reasonable, most people will be fine. Your numbers are reasonable... run with them for a month or so and see how you do. Then tweak as needed, rinse and repeat.

tkahline

Here is a good calculator: http://www.iifym.com/iifym-calculator/
It's more accurate if you know your bodyfat, but it's been very helpful for me.