BMR and calarie intake

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jackw66
jackw66 Posts: 28 Member
in Food and Nutrition
My body fat is around the 15-20% I’m 32 6.1 and weight is 76.5kg can anyone help me out with what I need to put my calorie intake to to build lean muscle and that my intake should be protein fat carbs ????

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  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    MFP will tell you

    protein at 0.8g per lb of bodyweight
  • psuLemon
    psuLemon Posts: 38,391 MFP Moderator
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    jackw66 wrote: »
    My body fat is around the 15-20% I’m 32 6.1 and weight is 76.5kg can anyone help me out with what I need to put my calorie intake to to build lean muscle and that my intake should be protein fat carbs ????

    Go with a moderate deficit, so you are losing 1/2-1 lb per week. Protein around .8-1.2g/lb and the most important thing is a well structured lifting program incorporating progressive overload.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

  • jackw66
    jackw66 Posts: 28 Member
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    Great thanks for the help here’s a sample of what I’m doing now. gmie3qq02bci.png
  • jackw66
    jackw66 Posts: 28 Member
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    wed0bs7m90gf.png
  • cmriverside
    cmriverside Posts: 33,962 Member
    edited November 2018
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    Why so much protein and so little fat? Where did you find those macros?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    Why those macros?
  • jackw66
    jackw66 Posts: 28 Member
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    You think I should increase my fat ?
  • lynn_glenmont
    lynn_glenmont Posts: 9,979 Member
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    jackw66 wrote: »
    You think I should increase my fat ?

    Yes. And you don't really need that much protein. I mean, it's not a problem assuming you don't have any medical contraindicators, and that's how you like to eat, and it's not causing you to spend more on food than you can afford (protein generally being the most expensive macro, although obviously there are cheaper and more expensive options available), but it's not necessary. It's more than twice the amount indicated at your weight using the .8 g/BW in lbs formula. And unless you want to cut your carbs even further, it's not leaving you enough room for fat.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited November 2018
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    jackw66 wrote: »
    You think I should increase my fat ?

    Can you explain how you decided on those macros?
  • 23rochelle23
    23rochelle23 Posts: 269 Member
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    If you’re wanting to gain muscle you also need to eat more. I’m MUCH shorter than you (almost a foot), weigh less, am the same age and a female and I’m eating around 2000 to lose (slowly).

  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
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    The general optimal macro breakdown:
    1 gram protein per lb of bodyweight
    .3-.6 grams of fat per lb
    Fill rest of calories with carbs
  • jackw66
    jackw66 Posts: 28 Member
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    TavistockToad wrote: »
    jackw66 wrote: »
    You think I should increase my fat ?

    Can you explain how you decided on those macros?

    I just updated my BMR and then spread out what I thought was right for me...... I’m not clued on with Micro nutrition yet 🤪

  • jackw66
    jackw66 Posts: 28 Member
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    pinggolfer96 wrote: »
    The general optimal macro breakdown:
    1 gram protein per lb of bodyweight
    .3-.6 grams of fat per lb
    Fill rest of calories with carbs
    37bgwns6x6fn.png


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