Need help with TDEE and Macro and BMR!!!

jayaprathappsg

I came across this site http://iifym.com/iifym-calculator/ and it calculated my TDEE and BMR and Macros. It gave me higher calorie goal than MFP,also it is telling me to eat 3 times the protein and 2/3 of the carb.

For example, I am a 290 lb 6 ft 2 in 30 year old guy.

MFP: Total Calories 1930, Protein: 72, Carb: 265 Fat:59
IIFYM: Total calories 2550 Protein 191 Carb 225 Fat: 116

Not sure what to make out of it. Can you please shed some light?

Francl27

TDEE calculators include exercise in their estimates. MFP doesn't, you're supposed to eat those calories back. So it's usually pretty close.

Also MFP's protein goals are way too low, the other goals seem way more accurate.

MityMax96

I prefer IIFYM myself....
I use it as a ballpark figure.....

Have not tried MFP's calculator.

and what Fancl said is correct regarding the exercise calories.

Phoenix_Warrior

I love iifym. Make sure to recalculate every 5-10 lbs, too.

MityMax96

I love iifym. Make sure to recalculate every 5-10 lbs, too.

+1

Also of note w/ IIFYM, it bases numbers on LBM.

jayaprathappsg

Thanks. Brings me to question #2:

I dont eat too much meat because my wife is a vegetarian.. so i am thinking of getting a protein powder/supplement to reach my protein goals.
My goal is just to lose fat and build Lean muscle and not bulk. What type of protein powder/supplement should I get?

MityMax96

Thanks. Brings me to question #2:

I dont eat too much meat because my wife is a vegetarian.. so i am thinking of getting a protein powder/supplement to reach my protein goals.
My goal is just to lose fat and build Lean muscle and not bulk. What type of protein powder/supplement should I get?

Whole foods would be a better option in my opinion....
Is fish an option?

As for powders, I use Met-Rx Whey protein.

Lleldiranne

Thanks. Brings me to question #2:

I dont eat too much meat because my wife is a vegetarian.. so i am thinking of getting a protein powder/supplement to reach my protein goals.
My goal is just to lose fat and build Lean muscle and not bulk. What type of protein powder/supplement should I get?

Food isn't going to make you bulk (at least, not which type of protein). Spending time in the gym, dedicated to lifting (and often, the right kind of lifting, for hypertrophy) and eating at a surplus is how men bulk.

That said, I agree with above, most of your protein can come from whole food. Beans, nuts, dairy, fish, even whole grains have protein. I only use a protein powder when I need a little help meeting the macros. I use a whey protein (EAS lean 15) and honestly went with that one because of the lower calories (which also means lower protein, but I don't need a ton) and the lower price.

CassandraBurgos83

For my own personal goals I have my MFP set for 130 gr of protein for muscle growth and maintenance and I'm under 120. I've checked my TDEE/BMR and macros on many websites and averaged out the magical number for me based on them and try to use MFP to see actual numbers to help see where I stand through out the day.