Help calculate macros?

MohammedGheta
MohammedGheta Posts: 7 Member
edited November 2024 in Health and Weight Loss
Hey everyone in having a really hard time calculating macros I'm confused?
Can someone please calculate my macros to lose weight? I would like to Lose 15kg in 3/4 months.

I'm a male, 18, 211 lbs, 6'2 foot and inches, bf% is 23.80%

Thank you!

Replies

  • MohammedGheta
    MohammedGheta Posts: 7 Member
    My height is 6 foot 2
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Cals in vs cals out will determine weight loss, and there's a zillion calculators out there that will estimate it for you. Heck, there's even one here on MFP.

    As for macros, recommended macros will usually involve a range, somewhere between minimum and ideal based on your goals. It's not always as black and white as people, websites, formulas, etc. suggest.

    Speaking very generally, people should be aiming for -

    fat: .25-.5g per lb of total body weight
    carbs: 1-3g per lb of total body weight
    protein: .75-1.5g per lb of lean body mass

    Where you fall within those ranges should be dictated by things like personal preference, sustainability, and goals.
  • JimFsfitnesspal
    JimFsfitnesspal Posts: 313 Member
    Jack has some great info. A woman the other day had the USDA guidelines as well which was informative. I am 181 right now. I personally have my numbers at C 30, F 40, P 30 but I just look at keeping my carbs close to 100, sugars as low as possible, and TRY to get my protein over 100 but that has never happened.
  • JimFsfitnesspal
    JimFsfitnesspal Posts: 313 Member
    She said the USDA guidelines were:
    C 45-65%
    F 20-35%
    P 10-35%
This discussion has been closed.

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