Cutting Macros?

[mcgaw1985]

Hi guys..

Looking for the heads on whether i've got these in check or not ?

Currently i'm

6ft 4
224 lbs
23 years old

Am i right in saying i should be having around...

3027 Calories a day
Carbs 346g (1385)
Protien 224g (896)
Fat 83g (746)

Am i on the right track? I'm currently lifting 3-4 times per week with cardio on 3 days..

[FallenWyvern]

If you are sub 10% body fat those macros are good. If you are 25% they might be to much calories.

I like the Katch-McArdle formula better because it accounts for lean body mass.

BMR = 370 + (21.6 x lean bodyweight in kg)

Then put in the activity multiplier.

Little or No Exercise, Desk Job-----------------------------TDEE = 1.2 x BMR
Light Exercise, Sports 1 to 3 Times Per Week---------------TDEE = 1.375 x BMR
Moderate Exercise, Sports 3 to 5 Times Per Week-----------TDEE = 1.55 x BMR
Heavy Exercise, Sports 6 to 7 Times Per Week--------------TDEE = 1.725 x BMR
Very heavy exercise, Physical Job, Training 2 Times Per Day-TDEE = 1.9 x BMR

Then subtract 500 calories to cut. I would then use a 50/25/25 pro/carb/fat for cutting(this works for me but it isn't for everyone).

weight in lbs/2.2 = kg. I would start with the 1.375 multiplier.