Macro help

ECR1989
ECR1989 Posts: 158
in Health and Weight Loss
Would somebody mind please checking my Marco amounts? I'm trying to work it out myself but I'm not sure I did it right!!

So I have 106 lbs of LBM, I'm 24, 65 inches and weigh 140lbs.

According to the Eat, Train, Progress group you should have 1lb of protein for each lb of LBM, and then multiply that number by 4 (the amount of calories per gram of protein/carbs) so that gives me 424. That divided by 2000 (my calorie goal) and the nearest 5% is 20%.

For fat allowance, it's 0.35g per lb of total body weight. So 0.35 x 140 = 49g (rounded up). Multiply that by 9 (amount of calories per gram of fat) which gives me 438 which when divided by 2000 again also gives 20% as my nearest percentage.

Does this seem right? 20% protein 60% carbs 20% fat?

I'm doing Insanity right now so it seems my protein comes out a little low... Having said that, right now I have it at 40 40 20 and I'm never anywhere near hitting my macro targets for protein!

Any advice or corrections would be greatly appreciated, because to me this doesn't seem right!

Many thanks :)
Em

Replies

  • Juliste
    Juliste Posts: 298 Member
    Your macros calculations are correct.. How did you arrive at your 2000 daily calories ? What activity level did you check off? and what % deficit did you factor from your TDEE? My daily protein goal are also 106 grams and I achieve it and often surpass it. Feel free to add me.
  • ScottishMrs
    ScottishMrs Posts: 254 Member
    Your calculations all work out. I checked your diary and your protein right now seems really high. Doesn't that group also say that 200g protein should be your daily max? I think 1g protein/lb LBM for you will work fine while doing Insanity and it will be so much more achievable for you. You actually already meet and/or slightly surpass that 106g target a fair amount of the time.

    Side note: I just did all of those calculations for my own macros and it worked out to exactly what I have them set at and it really surprised me (45/25/30).
  • ECR1989
    ECR1989 Posts: 158
    Your macros calculations are correct.. How did you arrive at your 2000 daily calories ? What activity level did you check off? and what % deficit did you factor from your TDEE? My daily protein goal are also 106 grams and I achieve it and often surpass it. Feel free to add me.

    My TDEE is around 2500 I think, and I still want to lose weight so Insanity nutrition guide told me to subtract 500 cals from that. Somedays I eat more than 2000, some days I eat less - it kinda averages itself out. I just think I need to focus more on hitting my macros cos at the moment I don't at all! My activity level is pretty high - think it was the 2nd highest one. 6 days of insanity, plus 90mins walking a day and sometimes swimming or a weight class, it depends!

    Thanks for your help guys, just wanted to be sure I'd done it right!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Yeah, that sounds reasonable.

    The only thing I'd throw in is that fat and protein numbers are minimums. Hit those as starting points, getting more is perfectly fine. Going over will cut into your carbs and the numbers will end up being more balanced, if that's your concern.
  • ECR1989
    ECR1989 Posts: 158
    Yeah, that sounds reasonable.

    The only thing I'd throw in is that fat and protein numbers are minimums. Hit those as starting points, getting more is perfectly fine. Going over will cut into your carbs and the numbers will end up being more balanced, if that's your concern.

    Cool thanks! It's fat that I'm generally over with - but looking at my diary that's mainly because of the meat I buy and occasionally have an oil on my salads! I read up on here and I'm not afraid to go over on protein or fats! I'm going to try and buy leaner meat, which will leave more room for nuts and oils and things.

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