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What percentage should I get my calories

datlinstewart952
datlinstewart952 Posts: 8 Member
edited December 2024 in Health and Weight Loss
I'm planning to start cutting and I was wondering what percentage I should get my calories from carbs protein and fats I'm 185 6' 13% body fat and plan on cutting for two months I want to minimize muscle loss as well

Replies

  • mecoconleche
    mecoconleche Posts: 86 Member
    edited October 2016
    Depends what your calories are.
    Let's say you will cut at 2,000 calories.

    Protein: 185grams(740cals) 37%
    Fats: 60grams(540cals) 27%
    Carbs: 180grams(720cals) 36%

    It would look something like this. The macro ratio is personal, you will need at least 1g of protein per lbs of BW to minimize muscle loss.

    Fats, get at least 20-25% of your total calories for hormonal functioning, and the rest with carbs. If you want higher fat that's okay, just lower carbs
  • sijomial
    sijomial Posts: 19,809 Member
    Percentages aren't really the best way to go IMHO.
    I like protein at 1g / 1lb of estimated lean mass, fat at 0.4g / 1lb of body weight - both as minimum goals.

    Rest of your calorie allowance falls wherever it falls. Far more flexible.
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