How to work out your MACROS and calorie requirements.

[Grover]

LOL - great thread, nice combination of sound advice from JR and Android, plus some humour, esp for those who missed out on Maths at NCEA level 1

My 2c worth... the best macros for any individual will be the best ones for them - slavishly assuming that what's in a book is holy writ is a recipe for disaster, because each body mass, metabolic competence (how well it can process food) and composition, and each daily activity pattern will have impacts.

So, start somewhere, stick to the diet, observe and adjust accordingly.

I failed maths NCEA level 1. Infact i failed the whole NCEA level 1. Lmao serious..

:doh:

[getkat]

I use similar formulas with my clients, but I look at whether they feel better with more fat / less carbs or vice versa.

I generally use -

Protein - Weight in kg's x 2 - 2.8 - depending on how much weight training they're doing and their goals

Fat - The minimum fat levels are .55 x body weight in kg's so if they're wanting fast results we go with this, otherwise body weight in kg's x .77g

Balance the rest with carbs - veges only if they're wanting quick results, 1 piece of fruit only post workout. Grains if they can afford the extra carbs in their calorie budget, worked out by looking at age, height and activity level.

Like Josef says I totally agree it's really helpful do the maths initially so you're not just guessing particularly if you have a deadline or competition.

I also find +500 for bulking and -500 for cutting a bit too broad - with most of my bulking clients we increase by 100-200 calories a day each week until they get to the point they're putting on muscle without extra fat. Same with the -500 for cutting, it may be more or less, depending on their goal date and how much training they're doing. It's important to do the numbers and test regularly against the body fat levels and adjust accordingly.

Quality of food is also important and not just the numbers - Keeping yourself as healthy as possible so you have good energy to train hard and cope with the deficit if cutting. Quality protein, veges and good fats at least 90% of the time is the best strategy I've found.

[JOSEF RAKICH]

I use similar formulas with my clients, but I look at whether they feel better with more fat / less carbs or vice versa.

I generally use -

Protein - Weight in kg's x 2 - 2.8 - depending on how much weight training they're doing and their goals

Fat - The minimum fat levels are .55 x body weight in kg's so if they're wanting fast results we go with this, otherwise body weight in kg's x .77g

Balance the rest with carbs - veges only if they're wanting quick results, 1 piece of fruit only post workout. Grains if they can afford the extra carbs in their calorie budget, worked out by looking at age, height and activity level.

Like Josef says I totally agree it's really helpful do the maths initially so you're not just guessing particularly if you have a deadline or competition.

I also find +500 for bulking and -500 for cutting a bit too broad - with most of my bulking clients we increase by 100-200 calories a day each week until they get to the point they're putting on muscle without extra fat. Same with the -500 for cutting, it may be more or less, depending on their goal date and how much training they're doing. It's important to do the numbers and test regularly against the body fat levels and adjust accordingly.

Quality of food is also important and not just the numbers - Keeping yourself as healthy as possible so you have good energy to train hard and cope with the deficit if cutting. Quality protein, veges and good fats at least 90% of the time is the best strategy I've found.

But how many of your clients actually STICK to the diet you give them lol.

I always ask my clients have you been sticking to the diet. "umm kind of, not really..''