Need help with macros

russellvolk

Hey guys,

I'm a guy, 6'1", about 208 lbs. My bf% is around 20%. I just started the Power 90 routine, which is 6 days a week working out from home, alternating cardio and weights. My goal is to lose more body fat and retain/gain muscle. I want to get to 15% initially. I'm currently consuming about 1,800 calories per day.

My question is, what should my macros look like? Some are saying I should be eating low carb / high protein diet. Some are saying they should be equal. I'm getting conflicting reports.

Can you please help me get my nutrition in order?

Thanks

Cortelli

When cutting, I personally set a protein target and a fat target, try to reach them every day, and let the remainder of the calories come from where they may. I would target about 1.2 or 1.3g of protein per pound of lean body mass -- so in your case is sounds like about 200g of protein per day. I would also target 0.35g fat per pound of body weight - so in your case about 73g of fat. Once you hit those, the rest can be more fat / protein / or carbs.

ETA: I don't worry about percentages, and my protein and fat targets don't adjust with logged exercise even though MFP adjusts them all because it is based on percentages. I just hit the hard numbers and go from there. If you do a bit of searching you'll find a number of reasons why I chose the targets I did -- basically certain recent studies.

russellvolk

Thanks for your feedback. So protein is calculated based on lean body mass and fat is calculated based on the entire body mass? Is that correct?

Cortelli

Thanks for your feedback. So protein is calculated based on lean body mass and fat is calculated based on the entire body mass? Is that correct?

Correct.