Calculating Calories, Fat, Carbs

[pkgr33n]

I've searched forums, looked around, can't seem to find any good calculators.

Can someone link me to some? I'm in the process of making a cutting diet.

Any other things I need to calculate? Besides protein because that is basically 1g per 1lb.

Thanks.

[Pseudonym]

Did you look over there? ====>

:grin:

Top right corner of the page in the Resources box, Calorie and diet calculator

[pkgr33n]

Did you look over there? ====>

:grin:

Top right corner of the page in the Resources box, Calorie and diet calculator

OH LMAO,

Thanks!

Heres my results:

Im 21years,80kg,178cm.

For maintenance: 2983 calories

For fat loss: 2536 calories

For muscle gain: 3383 calories

Also left the next part on default, im going on a cutting diet.

Protein:243g

Carbohydrate: 154g

Fat:105g

^ The figures above I think are too high? Im going to cut lol.

[Gym rat]

cheers Pseudo for the link thanks mate

[Pseudonym]

Protein:243g

Carbohydrate: 154g

Fat:105g

^ The figures above I think are too high? Im going to cut lol.

Possibly. Everyone is different, so you'll need to scale it up or down to suit yourself. How does this compare with your current diet?

The other thing to bear in mind is this: on the right diet, it's amazing how much you can eat and still lose weight. It might be worth running those numbers and seeing what happens after a week or two. You've got a lot of protein, and not that many carbs, so don't be surprised if you do cut up on it.

[teamfatboy]

:ditto: What Pseu said.

Try a plan - stick to it for a month, measure your results, both in terms of weight on the scales, and girths (run a tape measure around chest, waist, one quad, one bicep).

Monitor, adjust, repeat

Oh, and a 500 cal deficit's about right - more than that's not sustainable and the risk of using muscle as fuel goes up - that is not what you want