Maintain muscle/lose weight

mjwilson0708
mjwilson0708 Posts: 17 Member
in Goal: Gaining Weight and Body Building
For the last month I have been working out 5 days a week for about 1 hour at a time. 30 minutes of cardio and 30 mins of weights. I currently weigh 250, and would like to get to 210-215. What would be a good goal for my macros per day and/or total calories per day? Would really appreciate any advice!!!

Replies

  • J72FIT
    J72FIT Posts: 6,002 Member
    Height and age?
  • mjwilson0708
    mjwilson0708 Posts: 17 Member
    6ft and 33 yrs old
  • J72FIT
    J72FIT Posts: 6,002 Member
    edited July 2019
    With your stats I get this.

    2135 x 1.55 = 3310 (TDEE) - 500 (deficit) = 2800

    160g protein = 640 cals
    90g fat = 810 cals
    337.5g carbs = 1350 cals

    I would start there and adjust as need. Example, if you have to adjust lower, I would leave protein and fat as is and lower carbs. Maybe say from 1350 to 1300. Then to 1250, again only if you have to.

    Protein and fat are IMO minimums so carbs are your wiggle room to adjust calories.

    Also shoot for 15g fiber per 1000 calories...
  • mjwilson0708
    mjwilson0708 Posts: 17 Member
    Thanks so much J72FIY! I will start with that. I really appreciate your time to put that together for me
  • J72FIT
    J72FIT Posts: 6,002 Member
    mjwilson0708 wrote: »
    Thanks so much J72FIY! I will start with that. I really appreciate your time to put that together for me

    My pleasure. Best of luck!

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