Macro-illiterate, need advice.

mrstashafowler
mrstashafowler Posts: 27 Member
in Food and Nutrition
http://www.1percentedge.com/ifcalc/

This site is supposed to guide you to your correct macros, however on the "macro calculator" page, I'm not sure which preset to pick, anybody know what they all mean. I don't care to lose any more weight, although i wouldn't hate it, lol. I do want to gain muscle, but not pounds. what do i pick? how do I get in on this whole macro thing, and make it work efficiently, theres so much i feel like I'm not understanding...

I'm 5'7, 150lbs, 27% body fat, I want at least 24% for my first goal. BMI 23, I've been strength training for a month and theres no real difference on the BF% BMI or scale. just visually, I can feel and see some muscle now. anyone been a beginner here before? tell me how you went from average to cut!!

Replies

  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Go with a 30/40/30 ratio. So 30% of your total calories to carbs, 40% to protein and 30% to fat. It's all math after that.

    Each gram of protein has 4 calories
    Each gram of carbs has 4 calories
    Each gram of fat has 9 calories

    So say you're total calorie intake is 2500 calories. 30% of that is 750 calories. Divide by 4 calories to get 187.5 grams of carbs
    40% of that is 1000 calories. Divide by 4 calories to get 250 grams of protein
    30% of the is 750 calories. Divide by 9 calories to get 83 grams of fat

    Basically plug and play.

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