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40/40/20

KLaurita12
KLaurita12 Posts: 9 Member
edited November 2024 in Health and Weight Loss
The basic bodybuilding layout for macros. 40% carbs, 40% protein, 20% fat. I'm consuming 3,500 calories a day. But 350 grams of protein is way too much. Halp plz

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    0.8-1lb protein per lb of LBM as a minimum to reach then fats then make up the rest however you wish
  • AJ_G
    AJ_G Posts: 4,158 Member
    You shouldn't be calculating macronutrients based on percentages, that's how you end up with an absurd amount of protein intake like that. 350 grams is waaaay more than you need.

    Set protein at 0.82g per lb of body weight
    Set dietary fat a 0.4g per lb of body weight
    Set remaining calories to carbs

    Protein and fat are minimums so you can exceed them and it's perfectly fine, but make sure you at least hit them. Carbs are a max, if you exceed carbs, that means you didn't hit either protein or fat, or both, which is not ideal.
  • KLaurita12
    KLaurita12 Posts: 9 Member
    How do I set that? I'm using the app and the only thing I can seem to find is the percentages.
  • KLaurita12
    KLaurita12 Posts: 9 Member
    I just adjusted the percentages accordingly. Thanks though man. Stay big.
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