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ideal macros for a week

iSalemBZ
iSalemBZ Posts: 27 Member
edited December 2024 in Food and Nutrition
greetings, i will share with you my journey on upon losing the remaining chunk and layers of fat on my body to reach my ideal shape , been struggling since middle school and im still learning from everyone!
i calculated recently that my daily intake of protein is 154( to maintain muscles while eating less than my bmr to lose fat)
and while im still calculating the remaining macros ( fat and carbs which i will edit to this post soon) ill share with you what i will buy now from the market!
total of 5 bags of skinless, boneless, chicken breast ( each bag contains 1000g )
which is enough for an entire week
i just returned home with 6kg of chicken breast and some mustard sauce( i heard that its a great sauce and low on cals)
and i watched a video of a guy names scott from his own youtube channel , link:- https://www.youtube.com/watch?v=hZjxWqwoWTg
, anyway below the details of what i made out of what he says
90kg
179cm
25kg of my body is fat
lean body weight 90-20= 70kg
BMR at Rest 2033.04
BMR in Motion 2744.60
average bmr 2,388.82‬
lose weight = 154 x 1=154 protien g daily
154g of protien x 4 cals each = ‭616‬cals‬
lose weight = 154 x 0.35= 54g of fat daily
54g of fat x 9 cals each = ‭486‬‬
total calories so fat is 486+ 616 = 1,102‬ cals
average bmr is 2388 - 500 cals to lose weight = 1888 cals a day
to figure out how many cals of carbs you should be eating daily minus the lift daily cals to lose weight from the total cals (p+f)
1888 cals - 1102 = ‭786‬ cals of carb ‬
768/4 = ‭196 grams of carb daily ‬
so i need to consume
154 protien g daily
54g of fat daily
196 grams of carb daily
100g of chicken breast = 31g of protien
150g of chicken breast = 46g of protien

Replies

  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    What about the vegetables and fruit? Fat is important too. Yes?
  • iSalemBZ
    iSalemBZ Posts: 27 Member
    @L1zardQueen i have just finished editing the post, adding some specific macro details, although im not really a big fan of "healthy" fats such as avocados or nuts and all those olive oil alternatives, thank you lizard queen for your concern! add me if you'd like until i figure out how to add people in here, since im looking for some e-friends to communicate with and reach my goals to stay focused with them
This discussion has been closed.

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