Macro intakes :S

munchie_13
munchie_13 Posts: 4
in Food and Nutrition
I am really confused about how many grams of each macro I am supposed to be taking in each day. I have just spent the past 45 minutes trying to calculate it and I don't know if I have done it right... here is what I got:

TDEE: 1472

My aim is to gain muscle with minimal fat gain, so I have been advised to do +10% of my daily calories on my workout days and -20% on my rest days so

Work out days: 1619 calories
Rest days: 1178

-Macros-
Work out days
170g carbs
100g protein
74g fat

Rest days:
62g carbs
100g protein
74g fat

Does this sound right? If not, where do you think I am going wrong?

Replies

  • sherryjohnson2012
    sherryjohnson2012 Posts: 102 Member
    I'd say more protein and less fat
  • demorelli
    demorelli Posts: 508 Member
    You need calories for your body to be able to use rest days to recover! You won't gain much if any muscle on a calorie deficet, especially such a large one. I would suggest New Rules of Lifting for Women for knowledge about combining lifting and nutrition.

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