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My calorie intake and macro nurtients.... PLEASE CHECK MY NUMBERS...

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dks2008
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2011/03/22 19:29:00 (permalink)

My calorie intake and macro nurtients.... PLEASE CHECK MY NUMBERS...

Hey all
I weigh 177lbs estimate 14% bodyfat train 3days weight 4days cardio
Ive calculated my  BMR  times that by 1.5 because im training and -20%  i want to lose fat
i get the figure of  2200cals
 
so Calculated my intake as 250g protein 120carbs 80g Fat...
So im looking to work out a diet around these figures...
 
I find the fat is HIGH?
Are these numbers about right...
Any advice?
 
#1

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    Gruffy
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    Re:My calorie intake and macro nurtients.... PLEASE CHECK MY NUMBERS... 2011/03/22 19:39:23 (permalink)
    These formulas are so loose, as everybody's circumstances are so different, the only way you can really get any accuracy is to try those macros for a week and watch what happens to the scales, then adjust accordingly.
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    dks2008
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    Re:My calorie intake and macro nurtients.... PLEASE CHECK MY NUMBERS... 2011/03/22 19:56:33 (permalink)
    Ok True
    I have tried a few diets keto etc
    At the moment a PT at the Gym made me a diet and it aint working...
    I take 1800-1900 cals my fats are really low and im not losing any fat so I thought i try increase the cals...
     
    I just find 80g of fat is really quite alot....
     
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    Big Les
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    Re:My calorie intake and macro nurtients.... PLEASE CHECK MY NUMBERS... 2011/03/22 21:12:51 (permalink)
    I think your fat is a bit high, and you need to keep calories above 2000.
     
    My suggestion, lose fat and shoot for under 35g, then go for 350g protein per day - dropping carbs to hit your bmr calories of 2200.
     
    Then up your expenditure via brutal weights workouts which are designed to build muscle and cardio - the type depends on your preference but not a bike - stepper, stairmill, cross trainer, treadmill, rowing machine are good choices :)
     
     
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    dks2008
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    Re:My calorie intake and macro nurtients.... PLEASE CHECK MY NUMBERS... 2011/03/23 09:24:06 (permalink)
    Thankz for Help Guys...
     
    Ive been on a diet a PT recommended at the gym
    Works out about 240g protein 120carbs 40g Fats
    I find im not losing much fat ive posted my diet up and have been advised not enough fats and not enough calories...
     
    Ive read a few articles and am struggle to understand what i need to take in.. Most articles suggest  about 1g of fat to 1kg body weight to make sure the hormones etc are produced. I know its trial and error to see what works for me
     
    Hi BIG LES why do you recommend to lower the fats? I do agree with you i too think 80g is High and I agree i know i must eat more than 2000cals but confused on calculate a good balance.... i was told 40g of fat was low.
    350g protein i think i eat about 180g of solid proteins which means to get to 350g of protein Im going to need a lot of shakes...
    post edited by dks2008 - 2011/03/23 09:26:36
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