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  1. #1
    jgg1221 is offline Member
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    cutting and the harris benedict formula

    ok here goes

    i used that harris benedict formula based upon my total LEAN body mass... (meaning, i subtracted the amount thats body fat to see the results as if i were 0% body fat)
    the result was 1950Kcal, and i multiplied it by 1.75 (because i work out 7 days/week... 3 days lifting, 4 days cardio - 1hr each day) and got 3360Kcal

    now in accordance to the formula it says this would be the amount of calories to maintain my body weight

    but im wondering... during a cutting diet what percentages should be fat, protein and carbs?
    ive heard all different numbers such as 60% carbs, 20% protein, 20% fats
    or
    40%carbs 40% protein and 20% fats

    60% carbs sounds a little crazy to me, because if that were the case id be taking in over 400g of carbs per day.... doesnt sound like a cutting diet to me
    40% carbs... maybe a little more reasonable?

    I'm essentially looking to see if anyone can tell me what % of carbs i should have to maintain my lean body mass while doing my intense workouts

    some more info about me:
    20years old,
    230lbs, 23% bf
    6ft tall
    medium rate metabolism when not working out
    essentially looking to get my body fat as low as possible while maintaing muscle size and strength


    thanks

  2. #2
    bigsd67's Avatar
    bigsd67 is offline Anabolic Member
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    there is a sticky above that explains this info...you would have to play with your numbers personally, but most have found that a 40/40/20 ratio is a good start, i personally work well with a 50/30/20 ratio for cutting.

  3. #3
    odrorir's Avatar
    odrorir is offline Associate Member
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    I do best high protein, low carb/fat
    60/20/20
    or
    70/15/15

    I would start at 50/30/20 and tweak it until you get where you like.

    Quote Originally Posted by bigsd67
    there is a sticky above that explains this info...you would have to play with your numbers personally, but most have found that a 40/40/20 ratio is a good start, i personally work well with a 50/30/20 ratio for cutting.

  4. #4
    jgg1221 is offline Member
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    Quote Originally Posted by bigsd67
    there is a sticky above that explains this info...you would have to play with your numbers personally, but most have found that a 40/40/20 ratio is a good start, i personally work well with a 50/30/20 ratio for cutting.

    by 50/30/20
    you mean 50% protein, 30% carbs and 20% fat right?

  5. #5
    bigsd67's Avatar
    bigsd67 is offline Anabolic Member
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    yup yup

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