Macro calculator

**tobias 34** · 03-22-2015, 12:03 PM

Does anyone know where I can find a good macro calculator?

**uhit** · 03-22-2015, 12:05 PM

Originally Posted by tobias 34

Does anyone know where I can find a good macro calculator?

Shoot Times Roman a pm. His macro calculator is very good, it's in the form of an excel spreadsheet so you can track also.

Or alternatively, give me your email. I can send you it if you don't want to bother TR.

**tobias 34** · 03-22-2015, 12:26 PM

I've found one. Not sure how accurate it is tho. How does this sound
185lbs
69inches
66g fat
185g protein
249g carb
2334 calories
Seems like protein should be a bit higher and carbs a bit less

**uhit** · 03-22-2015, 12:58 PM

Sounds solid to me. The above stats seems to follow the 1g per lb of protein rule.
Personally, I like to make my own set values, which I believe you might benefit from as well.

Go for 1-1.5g of protein per lb
Go for 0.3-0.5g of fat per lb
Finish the rest with carbs

So in your case, at 185lbs the following ranges would work :

Protein = 185 - 277.5g
Fats = 61 - 92.5g
Carbs = Whatever

Respectively, the calories for each macro nutrient = 4/9/4 per gram

You can obviously drop the fats to lower and increase the carbs or protein if you want to. As long as you are hitting the calorie goal for cutting/bulking/maintaining.

The TDEE looks correct @ 2,334 calories which is assuming you have a relatively active lifestyle (you don't sit in front of a office computer 12 hours a day kind of sedentary hopefully)

**CharlesThe4th** · 03-22-2015, 06:14 PM

Great macro calculator is iifym.com (if it fits your macros) have been using this for over 8 months. Works great

**tarmyg** · 03-22-2015, 09:05 PM

Numbers you got seems wrong to me. It should be per lbm (Lean Body Mass) not per how much you actually weigh.

**uhit** · 03-23-2015, 02:50 AM

Originally Posted by tarmyg

Numbers you got seems wrong to me. It should be per lbm (Lean Body Mass) not per how much you actually weigh.

Was not aware of this.

Cheers.

**bethdoth** · 03-23-2015, 04:55 PM

You need to know your body fat. Look in the stickys above there is a link to pics so you can get a rough idea. Unless you have access to a bodpod or trainer with calipers. If you weigh 200 pounds and are 20% body fat that would be 40 pounds of fat and 160 of muscle. You would then use that 160 times 1.5 to get your protein grams. Then multiply that by 4 and that is your protein calories. I usually figure my TDEE then subtract 500 then multiply that number by .2 (20%), that is my fat intake in calories. So once you have your fat and protein whatever is left is carbs.

**tobias 34** · 04-01-2015, 11:16 AM

Originally Posted by rhoag

You need to know your body fat. Look in the stickys above there is a link to pics so you can get a rough idea. Unless you have access to a bodpod or trainer with calipers. If you weigh 200 pounds and are 20% body fat that would be 40 pounds of fat and 160 of muscle. You would then use that 160 times 1.5 to get your protein grams. Then multiply that by 4 and that is your protein calories. I usually figure my TDEE then subtract 500 then multiply that number by .2 (20%), that is my fat intake in calories. So once you have your fat and protein whatever is left is carbs.

I'm 14% bf.

**GirlyGymRat** · 04-01-2015, 01:36 PM

Originally Posted by tobias 34

I'm 14% bf.

I am happy for you!

**bethdoth** · 04-01-2015, 06:05 PM

14% do the math and figure out how much muscle you have. 185 x .14 = 25.9 pounds of fat. 185-26(rounded up) = 159 pounds muscle. 159 x 1.5 = 238.5 grams protein a day. 238.5 x 4 = 985 calories a day from protein. figure your TDEE TDEE Calculator and use the info above and spread sheet I sent you to figure out your macros.