Need some macro help

[ih8uselessppl]

K I'm on a bulk for a while but just need some macro help.. Here's my stats

17 y/o
170lbs
13-15%bf (mostly in lower stomach for now while I'm on bulk.. I don't really get fat in other places)
Height: 5"11
Male

I just need some info on calories, protein, carbs, and fat.. Everything else I've been managing.. Multi vitamin, fish oil caps, protein shakes.. I have weight gainer I plan to use on odd occasions if I can't actually consume the FOOD in calories, I'll just toss a quick drink together. Thx guys

I'd appreciate some help, I posted on another website I'm registered to and it's been four god damn days and no one has even replied.. I've bumped the topic 3 times too, I'm rattled about it

 

[Newtonselite]

Your BMR (the calories you would burn if you lied in bed all day) is 1911cals.

You havent stated your activity level through out the day but:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So for arguments sake we will say your number 3.(moderatetely active.) 1911 x 1.55 ='s 2962calories

If your wanting to bulk add 500calories to 2962 (2962+500) = (3462) This would be the number of calories you would want to consume (a day)

• Protein can vary with what ever people think is the optimal amount but for bulking and arguments sake we will say 1.5 - 2grams of protein per pound of bodyweight. (1.5 x 170) = (255grams) of protein (a day)

• Carbs is around 2-3grams of carbs per pound of bodyweight - (170x2) = (340grams) of carbs (a day)

• Fats I like to work round 20% of my caloric intake so for you (20% of 3462calories) = (70grams) of fat (a day)

So to sum everything up for you, and to bulk you will need to consume the following: (Based on you being moderately active)

1. Calories - 3462
2. Protein - 255
3. Carbs - 340
4. Fats - 70

 

[AaronJP1]

^ Great Post.

OP, strong user name to mentions in you post.

 

[Newtonselite]

^ Great Post.

OP, strong user name to mentions in you post.

lol

 

[ih8uselessppl]

Your BMR (the calories you would burn if you lied in bed all day) is 1911cals.

You havent stated your activity level through out the day but:
[*]If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
[*]If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
[*]If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
[*]If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
[*]If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
So for arguments sake we will say your number 3.(moderatetely active.) 1911 x 1.55 ='s 2962calories

If your wanting to bulk add 500calories to 2962 (2962+500) = (3462) This would be the number of calories you would want to consume (a day)


[*]Protein can vary with what ever people think is the optimal amount but for bulking and arguments sake we will say 1.5 - 2grams of protein per pound of bodyweight. (1.5 x 170) = (255grams) of protein (a day)


[*]Carbs is around 2-3grams of carbs per pound of bodyweight - (170x2) = (340grams) of carbs (a day)


[*]Fats I like to work round 20% of my caloric intake so for you (20% of 3462calories) = (70grams) of fat (a day)
So to sum everything up for you, and to bulk you will need to consume the following: (Based on you being moderately active)
[*]Calories - 3462
[*]Protein - 255
[*]Carbs - 340
[*]Fats - 70

Thx.. I thought I should be getting 440 carbs and like 200 protein but I guess I gotta lower carbs for protein.. THANKS! finally some actual help for f**k sakes