On a cutting diet

peire1985

I'm current on 23% body fat calculated from www.active.com/fitness/calculators/bodyfat

So I'm going on a cutting diet. Im active in the gym about 5 times a week. Doing weight lifting and cardio.

I need to know what calorie intake I need and what fat/protein/carbs % I need to add in the app mfp to get me going.

Any advice to set this up would be great thanks.

TavistockToad

MFP will tell you all that.

peire1985

Thanks for the reply in2as wondering wy my calories were so high, it was due to my settings. Thanks for the help I'm still new to the app

Tic78

You can customise the macro breakdown and the calories if you want to do so.

I like to keep my protein at 1g per 1lb of body weight, I like my fats at 0.5g lb bodyweight and carbs for the rest.

Some will keep protein at 1g per lb of lean body mass.

Others will say 40p 40c 20f it’s really up to yourself.

If you look at my post a few down from yours about how to track a cut someone posted a link to an article that gave some starting point figures such as set your calories at 12 x your body weight in lbs initially and if losing to quickly or to slowly to adjust the figures from there. A lot of they guidelines made sense to me and I plan to adopted them.

peire1985

Brilliant thanks for the reply, Will take a look as the carbs are pretty high in my settings so want to add more protein less fat and a bit smaller carbs

Tic78

Also to add I would keep the calories as high as you can to lose 1-1.5lb per week so that when/if you plateau you can adjust the calories.

My last cut I started at 1800 cals per day which is to low, this time im starting at 2100 which because I have upped my calorie burn is perhaps to fast, I will up it to 2300 and see from there and as I lose weight I can reduce 100 cals per day meaning hopefully a continual slow burn. What I mean is don’t start the cut to aggressively to lose weight too quickly and leave you with no room to manoeuvre

If you have an iPhone get the happyscale app for tracking and if android then I think it’s libra for daily tracking and weight loss averages. Someone mentioned the android app on my thread but think it was called libra.