How do you set macros?
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Amyaya
Posts: 107 Member
To reduce BF% and maintain the lean mass/improve strength, how do I set my macros?
I am female, I go to the gym 5 - 7 days a week, with average about 50mins work out.
Current BF% is 21.5% and my goal is about 17- 18%.
Thanks so much!
I am female, I go to the gym 5 - 7 days a week, with average about 50mins work out.
Current BF% is 21.5% and my goal is about 17- 18%.
Thanks so much!
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Replies
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I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal0 -
I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Thank you for the response!
So with the calculation above I have figured out I would need 632cal (158g protein), 441cal (49g fat), and 427cal from carb. (1500cal in total)
Does this sound right, to try loosing BF%?0 -
I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Dietary fat calculation is right on I usually suggest 0.4g per lb of body weight, but protein is absurdly high.
Set protein at 0.82 grams per lb of body weight. If you want to know why, read this: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
The rest of your calories can be allocated to carbohydrates for quick burning energy, and because they're delicious0 -
I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Thank you for the response!
So with the calculation above I have figured out I would need 632cal (158g protein), 441cal (49g fat), and 427cal from carb. (1500cal in total)
Does this sound right, to try loosing BF%?
Sorry I forgot to add, that I am about 60.3 - 60.5kg (about 132lb)0 -
I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Dietary fat calculation is right on I usually suggest 0.4g per lb of body weight, but protein is absurdly high.
Set protein at 0.82 grams per lb of body weight. If you want to know why, read this: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
The rest of your calories can be allocated to carbohydrates for quick burning energy, and because they're delicious
This would give me about 108g protein a day - which is I think achievable! I have my protein intake about 130g now and I find it hard reaching every day.
How do I not how much grams of carbs?
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I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Dietary fat calculation is right on I usually suggest 0.4g per lb of body weight, but protein is absurdly high.
Set protein at 0.82 grams per lb of body weight. If you want to know why, read this: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
The rest of your calories can be allocated to carbohydrates for quick burning energy, and because they're delicious
This would give me about 108g protein a day - which is I think achievable! I have my protein intake about 130g now and I find it hard reaching every day.
How do I not how much grams of carbs?
Grams of carbs is not really calculated based on anything having to do with body weight. All you do is calculate fat and protein first, then multiply those gram amounts by their respective calorie values (9 calories per gram of fat and 4 calories per gram of protein). Then you add them up and subtract that from your total calorie goal.
For example, let's say your total calorie goal is 1500 calories, your protein goal is 108g of protein, and 53g of fat. First your 108g of protein comes out to (108g x 4 calories per gram) 432 calories. Your 53g of fat comes out to (53g x 9 calories per gram) 477 calories. The sum of those two values is (432+477) 909. Subtract 909 from your total goal of 1500 and you get 589 calorie left for carbs. Now to find out your gram amount for carbohydrates, just divide that amount by 4 (589/4) and you get 147 grams of carbohydrates. Sorry if that was confusing, that's the easiest way I know to explain it.0 -
I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Dietary fat calculation is right on I usually suggest 0.4g per lb of body weight, but protein is absurdly high.
Set protein at 0.82 grams per lb of body weight. If you want to know why, read this: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
The rest of your calories can be allocated to carbohydrates for quick burning energy, and because they're delicious
This would give me about 108g protein a day - which is I think achievable! I have my protein intake about 130g now and I find it hard reaching every day.
How do I not how much grams of carbs?
Thanks for posting this, I had posted something similar the other day and got attacked because I had mentioned that not everyone needed to have such a high protein content to maintain lean muscle mass. Just another great read to prove that.
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I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Dietary fat calculation is right on I usually suggest 0.4g per lb of body weight, but protein is absurdly high.
Set protein at 0.82 grams per lb of body weight. If you want to know why, read this: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
The rest of your calories can be allocated to carbohydrates for quick burning energy, and because they're delicious
This would give me about 108g protein a day - which is I think achievable! I have my protein intake about 130g now and I find it hard reaching every day.
How do I not how much grams of carbs?
Grams of carbs is not really calculated based on anything having to do with body weight. All you do is calculate fat and protein first, then multiply those gram amounts by their respective calorie values (9 calories per gram of fat and 4 calories per gram of protein). Then you add them up and subtract that from your total calorie goal.
For example, let's say your total calorie goal is 1500 calories, your protein goal is 108g of protein, and 53g of fat. First your 108g of protein comes out to (108g x 4 calories per gram) 432 calories. Your 53g of fat comes out to (53g x 9 calories per gram) 477 calories. The sum of those two values is (432+477) 909. Subtract 909 from your total goal of 1500 and you get 589 calorie left for carbs. Now to find out your gram amount for carbohydrates, just divide that amount by 4 (589/4) and you get 147 grams of carbohydrates. Sorry if that was confusing, that's the easiest way I know to explain it.
Oh wow thank you for this SO MUCH!
Now I went back and changed my "Goals" on MFP.
Current weight - 60.3kg - Goal weight - 55.0kg
To loose 0.5kg per week
It has set my cal intake - 1564cal a day, and I played around a bit to change my macros according to your explanation - Cab: 137g (35%), Protein: 137g (35%), Fat 52g (30%).
Does this sound ok??0 -
Leslierussell4134 wrote: »I would go with 1.2 gram of protein per lb to calculate your calories from protein; then, you need about 0.3-0.45 g of fat per pound - that will give you your calories from fat; the remaining of your calorie budget comes from carbs.
each gram of carb and protein = 4 cal, 1 g of fat = 9 cal
Dietary fat calculation is right on I usually suggest 0.4g per lb of body weight, but protein is absurdly high.
Set protein at 0.82 grams per lb of body weight. If you want to know why, read this: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
The rest of your calories can be allocated to carbohydrates for quick burning energy, and because they're delicious
This would give me about 108g protein a day - which is I think achievable! I have my protein intake about 130g now and I find it hard reaching every day.
How do I not how much grams of carbs?
Thanks for posting this, I had posted something similar the other day and got attacked because I had mentioned that not everyone needed to have such a high protein content to maintain lean muscle mass. Just another great read to prove that. How much protein do you set as your goal?
I know - I was advised by other people that I would need at least 130g of protein - but This makes more sense, if 108g is enough for me I think I have been doing alright! I find it so difficult hitting 130g a day.0 -
Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.0
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http://iifym.com/iifym-calculator/
I use that and it calculates everything for you I find it super easy and helpful. Just thought I'd post it incase it helps at all 0 -
Protein is very controversial subject and you will find studies for very high protein consumption and against it; similarly, there are tons of studies for low protein and against it. You just have to see what works for you and adjust over time.0
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arditarose wrote: »Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.
I also prefer protein over carbs and rather take my calories from p than c.
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arditarose wrote: »Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.
Can I ask what sort of meals you have normally to hit that much protein? 0 -
http://iifym.com/iifym-calculator/
I use that and it calculates everything for you I find it super easy and helpful. Just thought I'd post it incase it helps at all
Thank you for this!! x0 -
arditarose wrote: »Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.
I also prefer protein over carbs and rather take my calories from p than c.
I was advised to cut carbs in order to lower BF%. I would like to start consuming cal from protein more!0 -
arditarose wrote: »Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.
Can I ask what sort of meals you have normally to hit that much protein?
I start the day with a quest bar, for lunch there is always a meat in my salad-usually tuna, shrimp or chicken, along with a Fage 0% yogurt. I sometimes have a second quest bar which I don't recommend but I have a little problem haha. I get another good 40-50 in at dinner with ground turkey or beef and then the little things throughout the day add up:cheese, beans, etc.0 -
arditarose wrote: »arditarose wrote: »Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.
Can I ask what sort of meals you have normally to hit that much protein?
I start the day with a quest bar, for lunch there is always a meat in my salad-usually tuna, shrimp or chicken, along with a Fage 0% yogurt. I sometimes have a second quest bar which I don't recommend but I have a little problem haha. I get another good 40-50 in at dinner with ground turkey or beef and then the little things throughout the day add up:cheese, beans, etc.
Thank you! You are looking fab, exactly what I wanna be!0 -
arditarose wrote: »arditarose wrote: »Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.
Can I ask what sort of meals you have normally to hit that much protein?
I start the day with a quest bar, for lunch there is always a meat in my salad-usually tuna, shrimp or chicken, along with a Fage 0% yogurt. I sometimes have a second quest bar which I don't recommend but I have a little problem haha. I get another good 40-50 in at dinner with ground turkey or beef and then the little things throughout the day add up:cheese, beans, etc.
Thank you! You are looking fab, exactly what I wanna be!
Thank you! It was a pretty lucky day between post-workout pump and late afternoon sunlight lol.0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »Interesting, I find the opposite to be the problem. My goal should be closer to 110-115 and I'm always eating 130-160 grams of protein. I don't think it's necessary but I enjoy protein. 160 is probably overkill though.
Can I ask what sort of meals you have normally to hit that much protein?
I start the day with a quest bar, for lunch there is always a meat in my salad-usually tuna, shrimp or chicken, along with a Fage 0% yogurt. I sometimes have a second quest bar which I don't recommend but I have a little problem haha. I get another good 40-50 in at dinner with ground turkey or beef and then the little things throughout the day add up:cheese, beans, etc.
Thank you! You are looking fab, exactly what I wanna be!
Thank you! It was a pretty lucky day between post-workout pump and late afternoon sunlight lol.
How long have you been training for? I'm struggling getting rid of this flabby looks lol0
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