155lbs male

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b3st
b3st Posts: 1,350 Member
in Health and Weight Loss
Hi 23 year old male.

Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


Here are my macros

Calories 1,749 Carbs 66g Fat 78g Protein 187

Replies

  • Thomasm198
    Thomasm198 Posts: 3,189 Member
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    Hi 23 year old male.

    Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


    Here are my macros

    Calories 1,749 Carbs 66g Fat 78g Protein 187
    That depends on:
    (a) What height are you
    (b) "Training" is very vague. That could mean anything from walking 100 metres, running an ultramarathon or doing 50,000lb deadlifts.
  • erickirb
    erickirb Posts: 12,293 Member
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    How tall are you?
    Have you calculated your TDEE?
    What kind of training are we talking about?

    Let's say that 1749 is the caloric county you are going with I would say 187g of protein is not necessary but won't hurt you. You would be fine between 130-140g assuming your bf% is 18.
    You may find that 66g of carbs is a little low and your energy levels may suffer.
    You could very easily reduce the protein the 40-50g and swap it with carbs. You set your carbs at what works for you but it's not necessary to go to low in order to lose fat.
    78g of fat puts you just above .5g per lb of bw. I like to set mine at .4 which would be 62g of fat but honestly anywhere from .4-.5g per lb of lbm you'll find will be fine.



    Before anyone comes in preaching about carbs and insulin resistance and what not.....the OP has not mentioned any diabetic, metabolic issues.

    I agree with this,
    just to put emphasis on a couple points that were made above, you can eat that high in fat and protein if you wish, but pay close attention to your energy levels, and if they are low then lower the fat and protein a bit to get more carbs
  • InForBacon
    InForBacon Posts: 1,508 Member
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    Hi 23 year old male.

    Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


    Here are my macros

    Calories 1,749 Carbs 66g Fat 78g Protein 187
    That depends on:
    (a) What height are you
    (b) "Training" is very vague. That could mean anything from walking 100 metres, running an ultramarathon or doing 50,000lb deadlifts.
    In for 50,000lb dead lifts.
  • ken_hogan
    ken_hogan Posts: 854 Member
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    Hi 23 year old male.

    Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


    Here are my macros

    Calories 1,749 Carbs 66g Fat 78g Protein 187
    That depends on:
    (a) What height are you
    (b) "Training" is very vague. That could mean anything from walking 100 metres, running an ultramarathon or doing 50,000lb deadlifts.
    In for 50,000lb dead lifts.

    I'm in for the ultramarathon.
  • Tilran
    Tilran Posts: 626 Member
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    Hi 23 year old male.

    Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


    Here are my macros

    Calories 1,749 Carbs 66g Fat 78g Protein 187

    I cant speak for the age as I'm 10 years older then you...but I weigh 170 at 5'8 and ~16% BF. I'm looking to cut down to 158-160 to be sub 10%-12% BF. I eat at 1650 per day which gets me about .5lbs of loss a week. I'd imagine if you are tyring to get to 145....you are too high at 1800 unless your "training" is mega intense.
  • b3st
    b3st Posts: 1,350 Member
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    Training is PPL routine x3 a week.

    Used IF calculator to work out calories.
  • paleojoe
    paleojoe Posts: 442 Member
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    I would put you at this...

    155 x 10 x 1.55 (avtivity level 3-5 workouts per week) = 2400 (TDEE)

    155 x 18% = 28 x 30 (calories per pound of fat) = 840 (deficit)

    2400 (TDEE) - 840 (deficit) = 1560

    As you lose fat your deficit needs to be smaller.
  • jwdieter
    jwdieter Posts: 2,582 Member
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    Hi 23 year old male.

    Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


    Here are my macros

    Calories 1,749 Carbs 66g Fat 78g Protein 187

    I cant speak for the age as I'm 10 years older then you...but I weigh 170 at 5'8 and ~16% BF. I'm looking to cut down to 158-160 to be sub 10%-12% BF. I eat at 1650 per day which gets me about .5lbs of loss a week. I'd imagine if you are tyring to get to 145....you are too high at 1800 unless your "training" is mega intense.

    I'm a similar size, 38 yrs old, and 1650 (net) was dropping me 2 lbs/week. Pulled up ~13% bf and coasted down to 11% eating over 2k. YMMV
  • b3st
    b3st Posts: 1,350 Member
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    I will monitor for a week then if I don't lose 1lb a week I will lower it to 1650
  • erickirb
    erickirb Posts: 12,293 Member
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    Hi 23 year old male.

    Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


    Here are my macros

    Calories 1,749 Carbs 66g Fat 78g Protein 187

    I cant speak for the age as I'm 10 years older then you...but I weigh 170 at 5'8 and ~16% BF. I'm looking to cut down to 158-160 to be sub 10%-12% BF. I eat at 1650 per day which gets me about .5lbs of loss a week. I'd imagine if you are tyring to get to 145....you are too high at 1800 unless your "training" is mega intense.

    I disagree with needing less than 1800 cals to cut. I weigh 146 at 5'6" and am cutting eating 1850/day, I am set up to lose 0.5lbs/week, but I eat at maintenance for the weekend and end up losing 0.2-0.7/week as it is not linear.
  • b3st
    b3st Posts: 1,350 Member
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    I would put you at this...

    155 x 10 x 1.55 (avtivity level 3-5 workouts per week) = 2400 (TDEE)

    155 x 18% = 28 x 30 (calories per pound of fat) = 840 (deficit)

    2400 (TDEE) - 840 (deficit) = 1560

    As you lose fat your deficit needs to be smaller.


    I'm doing a 500 deficit, no need for 840
  • paleojoe
    paleojoe Posts: 442 Member
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    I would put you at this...

    155 x 10 x 1.55 (avtivity level 3-5 workouts per week) = 2400 (TDEE)

    155 x 18% = 28 x 30 (calories per pound of fat) = 840 (deficit)

    2400 (TDEE) - 840 (deficit) = 1560

    As you lose fat your deficit needs to be smaller.


    I'm doing a 500 deficit, no need for 840

    Hey!

    840 calories is not mandatory, just a safe maximum with your body fat levels. A 500 calorie deficit is just fine...
  • b3st
    b3st Posts: 1,350 Member
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    Not lost any so I am lowering to 1650.
  • TonyStark30
    TonyStark30 Posts: 497 Member
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    I did it and got down to 141 with 1450, Higher was too much it didn't take much to just plateau again.

    I'm at 1650 now after a bulk but I only plan on getting down to around 154 this time around.
  • pavrg
    pavrg Posts: 277 Member
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    Hi 23 year old male.

    Bf is about 18% i am 155lbs looking to get to sub 12% so around 142lbs is my goal, is 1800 calories a correct target to hit, training x3 a week.


    Here are my macros

    Calories 1,749 Carbs 66g Fat 78g Protein 187
    My net cals is around yours and I have the same bf% and goal bf%, so 1750 is about right to lose 1 lb/week. If you haven't lost any, look at what else you might be doing wrong and also remember it can take up to 2 weeks for your body to realize it needs to tap into fat reserves for energy.

    Your protein is a little high, you only need 1.2 g/lbm in kg IF you lifted heavy weights almost everyday or went on steroids. At 18% bf, that puts you at needing 71 g of protein, so I'd set it to shoot for 75.

    If you actually workout intensily (weight training doesn't count), you need more carbs than 66g (you'd actually need 200-300 g depending on the intensity and duration of your workouts). Otherwise you will crash in about a week when your body has no more glycogen left.

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