Macros for losing fat
- 01-03-2014, 10:03 PM
Macros for losing fat
In my efforts to come up with appropriate macros for cutting fat I ended up with 2938cal. This takes into account the 20% cut in calories for trying to cut body fat. After that, I chose to do 2g protein per kg total body weight, and then I chose 1g per kg Lean body mass (a few months ago I had it calculated at 26% BF and 193lb (90kg). So that came out to being 90g fat, then the remaining carbs, ended up being 296g.
How I got 2938: I took 31kcal x 118kg (my total body weight in kg) Then I multiplied that number by .2 for the 20% calorie deficit I'll be putting myself at and that gave me 2938.
My question is, are these numbers too high? It seems that I should be consuming less calories if I want to cut weight.
I work out about 5 days a week, and once the snow clears, I'm an avid cycler. I'm a student, so a lot of my day is spend sitting, in a classroom, or at my job standing behind the pharmacy counter.
Any advice is appreciated
- 01-03-2014, 10:28 PM
- 01-03-2014, 10:41 PM
01-03-2014, 11:00 PM
01-03-2014, 11:03 PM
Okay so if you're trying to lose weight subtract 500 cals and start from there. If you are in fact in the upper 20's for bf% then you could lose a pound per week easily
01-03-2014, 11:08 PM
01-03-2014, 11:24 PM
01-04-2014, 01:05 AM
01-06-2014, 05:34 PM
He got you covered honestly man, the best way to do it is to take your maintenance level and dock it by about 100 calories, then drop it again, and again, etc. You can add in a thermogenic like Dexaprine XR to help along the way. Just don't make any drastic drops in your caloric intake or your happiness will suffer. BTW I cut at 3200 calories, although my lean body mass is different than yours.
01-08-2014, 10:02 PM
Body weight in pounds times 12 is your target (per Lyle McDonald, and I prefer it). Katch McArdle works well for determining basal rate. The error everyone makes is using a multiplier that is too high. For example, I am currently using my Katch McArdle rate with a multiplier of 1.1. Then from this I cut calories further (specifically, one maintenance days worth per week). I am right on the limit of not losing strength, and am losing fat pretty well. This number coincidentally matches pretty well to body weight x12, so I'm just using that from now on and adjusting as needed.
FYI I am 180lb and sitting at 11-12% body fat.
I have an office job. If you are a fedex delivery guy, warehouse worker, construction worker, etc, then you can use a higher multiplier. But in general folks WAY overestimate their activity multiplier.
Edit: I'll just do it... I get 3120 maintenance for you. Since you are fairly over weight, I'm going to suggest a little higher loss target per week at, say, 5000 cals (your body should be able to support it easily, it's when you get down to low body fat that you need to go more slowly). That puts you at a 2400 calorie target per day. Now using this math you should expect 1.5 lbs of weight loss per week. The first 2-4 weeks you'll drop a lot of water, so start measuring after that. If you're losing faster than that, add some calories. If a little too slowly, drop some more. Measure over 2-3 week periods. The body tends to dump fat in batches (theorized as temporary water retention in fat cells deprived of fatty acids).
When you start cycling, you may need to add a few hundred cals on cycling days. Don't worry about adding cals on workout days or for your job.
01-08-2014, 10:10 PM
01-08-2014, 10:26 PM
01-08-2014, 11:47 PM
01-09-2014, 12:04 AM
01-09-2014, 01:50 AM
01-09-2014, 08:39 AM
01-09-2014, 11:03 PM
01-09-2014, 11:17 PM
If you would do a little reading, you'd see my calories are pretty common on leangains diets. Not sure what your problem is, but you're being very immature. Not sure why someone would need steroids on a 2100 calorie per week deficit... That's pretty mild, just over .5 lb/ week target weight loss. Have fun w your lifting, I'm out of this thread.
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