Trouble understanding Macros...

[DigitalGorilla]

Hey guys....so Ive done a few cycles, and in the last 3 years come along way with losing weight (over 110 lbs so far). ANd ive been able to keep about 75% of my muscle gains, and still keep the weight off. Now im lookin to drop another 30 (the final 30 lol) before I start my next cycle in March...so - my diet is pretty good - but I dont get the whole MACROS thing even tho a few people tried to explain it....

So I just have a few questions...to start - I intake about 1800-2000 cal a day - mostly protein. I dont eat much fat or carbs - but I hear alot that I should --- so what numbers should i be looking for ? like Daily? 40grams of fat? 50 grams? Help im lost! lol

[DigitalGorilla]

This is the one thing I have trouble with ...

[digsy1983]

A good macros split for cutting is 20/60/20. (20% carb / 60% protein / 20% fat)

So,

1800 cals split 20/60/20 =
360 cals of carbs
1080 cals of protein
360 cals of fat

1gram on protein = 4 cals
1gram of carb = 4 cals
1gram of fat = 9 cals.

Carbs - 360 / 4 = 115gram.
Protein - 1080 / 4 = 270gram
Fat - 360 / 9 = 40gram

Hope this helps. If not post up again! It's a bit to get your head around when starting out with all the diet setups and jargon. My head was twisted when I started!

[DigitalGorilla]

A good macros split for cutting is 20/60/20. (20% carb / 60% protein / 20% fat)

So,

1800 cals split 20/60/20 =
360 cals of carbs
1080 cals of protein
360 cals of fat

1gram on protein = 4 cals
1gram of carb = 4 cals
1gram of fat = 9 cals.

Carbs - 360 / 4 = 115gram.
Protein - 1080 / 4 = 270gram
Fat - 360 / 9 = 40gram

Hope this helps. If not post up again! It's a bit to get your head around when starting out with all the diet setups and jargon. My head was twisted when I started!

OOOOOOOOOHHHHH KKKK -- Now i do get it !! Thanks bro! I didnt know what people meant by the 20 / 40 /20 thing ...thankss for putting it in normal words lol

[digsy1983]

Excellent man!

[DigitalGorilla]

Bro thanks again...all day I worked out my "plan" and now i totoally get this....