beast
Vet
- Joined
- Mar 7, 2010
- Messages
- 740
Just thought I'd throw this out there. I learning this from a woman name Krissy Cagney. You can look her up if you want. Her macro theory...
Multiply your bodyweight by the level of activity (11-15). 15 being like a damn fitness chic that has adhd and does gymnastics and 11 being ( I workout once or twice a week and drink some beer now and then). This # should be your maintenance calories. Then once you decide your macro split like 40/40/20 you can math your ass into your macros. Start with protein. 40% of maintenance calories then divide it by 4 and there is grams per day. Same with carbs. Fats we divide by 9.
One thing I noticed on this is my calories seems way too low. So I say adjust your # to multiply to with what you feel your metabolism is. Here is mine as an example
morning weight 205 X 14= 2870
1148 calories of that will be protein /4=287grams
1148 will be from carbs /4=287 grams
574 from fat. /9=63grams
I still know this is light for me so I moved it up to 3200 daily to maintain. Once my body gets used to metabolizing this consistently, I'll start adding a bit here and there. Also check out an iphone app called my fitness pal if you haven't already done it. The cool part is you can just scan your food instead of searching for it. It really keeps things simple to keep track of daily food.
Peace...
Multiply your bodyweight by the level of activity (11-15). 15 being like a damn fitness chic that has adhd and does gymnastics and 11 being ( I workout once or twice a week and drink some beer now and then). This # should be your maintenance calories. Then once you decide your macro split like 40/40/20 you can math your ass into your macros. Start with protein. 40% of maintenance calories then divide it by 4 and there is grams per day. Same with carbs. Fats we divide by 9.
One thing I noticed on this is my calories seems way too low. So I say adjust your # to multiply to with what you feel your metabolism is. Here is mine as an example
morning weight 205 X 14= 2870
1148 calories of that will be protein /4=287grams
1148 will be from carbs /4=287 grams
574 from fat. /9=63grams
I still know this is light for me so I moved it up to 3200 daily to maintain. Once my body gets used to metabolizing this consistently, I'll start adding a bit here and there. Also check out an iphone app called my fitness pal if you haven't already done it. The cool part is you can just scan your food instead of searching for it. It really keeps things simple to keep track of daily food.
Peace...
