Does this look right for my marcos, (worked it out)

[xyanide]

Hi All, i was just working out my marcos to see what i need to take the end result look pretty high, but here is my workings (this was from a tut on youtube) that i got the works from (just working out a new food program -

my works was from an youtube video "Macros For Cutting / Losing Weight (Macros Part 2) " im at the size i like and want to get cutt and ripped

My Marcos

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Weight = 88.5kg / 195lbs

Workout days - 6 days

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Metabolism 14x for slow

Metabolism 16x for fast

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195lb x 16 = 3120 Calories per day

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3120 Calories - Calories Deficit (200 Calories) = 2920 Calories per day

MACRONUTRIENT BREAK DOWN

1 Gram Protein = 4 Calories 195LB x 1 = 195 Grams x 4 = 780 Calories

1 Gram Carbohydrates = 4 Calories 195LB x .25 = 48.75 x 9 = 438 Calories

1 Gram Fat - 9 Calories What's Left Over - 1,218.75 (round it )

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2920 - 1218 = 1,702 Calories left

1,702 Calories x 4 = 425.5 (round) 430

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PROTIEN PER DAY 195GRAMS

FAT PER DAY 48GRAMS

CARBO PER DAY 430 GRAMS...

195X4+48.75X9+425.5*4 = 2920.75 - .75 = 2920

- 195 grams of protien per day and carbos per day seen way to much for me i don't know if my workings is right....... but i baerly get 150grams per day im sitting around 118 to 120 sometimes 105 ( and i don't eat chicken)

can someone give me just an one day example so i can work around it ....

thanks

[jimmybro1]

Macros look fine, I haven't seen that formula before. Carbohydrates are high because fats are low which is a good idea. Personally not a fan of low carbohydrate diets.

I would track your weight and see what happens you will find that you are either eating to little or too much as it's going to be only a ball park what your maintenance calories are.

I'm not sure if your actually asking someone to make a diet for you or not. But a diet tracking app like myfitnesspal will help. With those macro's might be easiest to have four meals containing protein and and extra two which and carbohydrate dense. Your protein sources will have to be lean as you don't have many fats. White fish, tuna, chicken, turkey, eggs and whey will probably be your best bet.

[xyanide]

Thanks for the reply

yea i think i did my fats wrong, someone told me times your weight by .4 min which gives me 78 grams, he told me around 70 to 78 grams should be good, and just have as much carbs you can (good of cause) as possible he said u don't have to aim to get all your carbs, but aim for your protein and fats first.......

i was thinking of buying alot of that Chicken in a can - what do you think?

but anyways i have about 3 shakes per day.. ... and small can tuna with fruit for snacks, i just think i need to have more for dinner and lunch i don't eat as much as i used tooo.

thanks for your input again