How to calculate my macros? how much protein carbs and fats exactly?

ognenjakimovski
ognenjakimovski Posts: 1 Member
in Goal: Gaining Weight and Body Building
Hello everyone!

Im reading a lot of stuff on Internet watching videos on youtube and im seeing those athletes how they are saying my macros for today are those bla bla.... Im 70 kg i want to gain weight with flexible dieting but how i can find my macros? I went to a lot of pages where they have calculator but all of them are showing me different results...


Thank you!!

Replies

  • _benjammin
    _benjammin Posts: 1,224 Member
    edited January 2017
    ~120g (or more) protein.
    50g (or more) fat.
    The rest carbs.

  • JullzGood
    JullzGood Posts: 62 Member
    This is all you need. Saved me so much time. I used to do it mathematically, but I think this is a lot more accurate because it takes into account your exercise and regular day activities.

    https://www.iifym.com/iifym-calculator/
  • sgrathwol
    sgrathwol Posts: 26 Member
    try to get at least 1 g / lb of bodyweight sorry not metric
  • p_penny1
    p_penny1 Posts: 2 Member
    Depends on activity level, BF% and style of training.
    1.25-1.5g pro per Lb BW
    .4-.5g fat per lb of BW
    The rest carbs.
    Simple calculation for 2000 cal/day
    1.5 x 144 pounds = 216 x4=864
    .5 x 144 pounds = 72 x 9=648
    2000-864-648=488 calories left / by 4= 122 carbs
    Each G protein carries 4 calories
    Fats carry 9 calories and
    Proteins carry 4 calories.
    You can adjust macros by adjusting grams of protein and grams of fats.
    May seem confusing but it's fairly simple once you get the hang of it.


  • Dano74
    Dano74 Posts: 503 Member
    If you can afford $10 USD a month, I'd HIGHLY recommend Avatar Nutrition.

    That said, a lot can be dependent on your goals- cutting, gaining, etc. But the baseline is always protein and that's, as stated, in the ballpark of about 1ish grams per lb. Body weight. I'm in a "gain" phase and at about 179g. Im 6'1" and weigh 184. During cut phases, I was about 210g protein. Fats then followed, never typically over 30%. Then carbs made up the rest.
  • psuLemon
    psuLemon Posts: 38,420 MFP Moderator
    p_penny1 wrote: »
    Depends on activity level, BF% and style of training.
    1.25-1.5g pro per Lb BW
    .4-.5g fat per lb of BW
    The rest carbs.
    Simple calculation for 2000 cal/day
    1.5 x 144 pounds = 216 x4=864
    .5 x 144 pounds = 72 x 9=648
    2000-864-648=488 calories left / by 4= 122 carbs
    Each G protein carries 4 calories
    Fats carry 9 calories and
    Proteins carry 4 calories.
    You can adjust macros by adjusting grams of protein and grams of fats.
    May seem confusing but it's fairly simple once you get the hang of it.


    That would be an excessive amount of protein for someone bulking. Even when cutting (where protein is more important), it's generally recommended to have 1.5-2.2g/kg of weight. It's not to say that eating more protein might not be beneficial for satiety, but you won't see more muscle gains from it.

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