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New to Site and just calculated macros - seems like a lot of food

New to Site and just calculated macros - seems like a lot of food

likezeippo
likezeippo g Eric Gates
1 Post(s)
1 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

Hello everyone, I've just started looking around this site and while I review the many posts for tips, I thought I'd put my information out there and ask first question.

First, my info:

  1. Age: 48
  2. Height: 5'11"
  3. Weight: 288
  4. Bodyfat %: 36%
  5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc): Lose Fat/Weight
  6. How long you have been exercising: running/jogging/walking since 1999, gym seriously for 1 yr 40 weeks.
  7. Daily calories: 2610
  8. Daily macros in grams (protein, carbs, fat): 186, 320, 65
  9. Injuries or restrictions: lower back disc issues and knee pain - neither new from lifting.

I was using MyFitnessPal for awhile and it wanted me to do only about 1700 calories. The numbers I've calculated from this website (bodyfat% from a electric imepedence scale) are much much higher than that and frankly I'm concernced that if I really ate 2600 calories a day that my weight would just go up even faster than it does already.

My weight has has not been below 250 for a few years and even whlle on weight watchers and trying my own thing, my weight always bounced off 250 and would start heading back up. almost 2 years ago, I gave up the dieting and hit the gym and have been averaging 3 times a week since then - still doing walking/jogging as well. probably need to add HIIT rather than just steady walking or jogging. sustained high intensity has always been my problem. my weight just goes up and up. I don't mind the weight so much as long as its muscle but I have so much fat everywhere that I'd like to burn it off.

 

Weight 288

Body Fat% 0.355

BMR Rest 2439

BMR Motion 3781

Fat Weight 102

Lean Weight 186

Average BMR 3110

Protein Goal 186grams

Fat Goal 65grams

Protein Calories 743

Fat Calories 585

Total Protein and Fat 1328

Total Max Cal 2860

Total Min Cal 2610

Daily Calorie Goal 2610

Calories from Protein & Fat 1328

Calories from Carbs 1282

Grams of Carbs 320grams

 

My Daily Macros Grams Calories

Protein 186 743

Fat 65 585

Carbs 320 1282

Total 2610

FearlessRobb
FearlessRobb g Robert Lucier
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2014
Posted

i use myfitness pal as well.  I find is around the same area.  did you check your setting. If you set it to weight loss for the most it automatically takes off 500 calories to put you at a deficit and the exercise level you put changes it as well

Example

my BMR is 2600 in theory if you eat 2600 you will maintain your weight   it tells me to eat 1 2100 so that means after 7 days ive eaten 6000 calories less than maintaining and should of lost 2 lbs.

If you add in that you dont exercise it drops it a little more.  But if you add in exercise it adds more to it because if your working out your body requires more.

 

just my opiniont why MYP might be a little diffrent.   

FearlessRobb 370lbs to 260lbs Deadlift 375x10(don't know max 1RPM) Bench 245x7(don't know max 1RPM) Squat
ColossusFitness
ColossusFitness g Colossus Fitness
9 Post(s)
9 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted

Best advicie to find what you really need to eat.

 

DONT USE CALCULATORS at first.

 

1) log for a week (try to eat what you normally do) find the mean net amount of calories consumed (excluding anomalies))

2) set it in your myfitness pal with the appropriate macros

3) see how your body reacts

-if you gain weight - drop them by 100

-if you loose weight - up them by 100

4) you can now understand your true maintence and decide where to go from there.

 

Keep in mind calculators are calculators and a lot of people dont have a true conception of bodyfat and even suprisingly their own height. They can be good tools but the above aproach is what usually works the best.

 

Cheers hopefully that helps

-Colossus Fitness

-#1 youtube at ryerson University -Physique competitors -Sponosred physique competitors -Physiqueathlete -mma experience -Online coaches/ program and meal prep authors
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: likezeippo

Hello everyone, I've just started looking around this site and while I review the many posts for tips, I thought I'd put my information out there and ask first question.

First, my info:

  1. Age: 48
  2. Height: 5'11"
  3. Weight: 288
  4. Bodyfat %: 36%
  5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc): Lose Fat/Weight
  6. How long you have been exercising: running/jogging/walking since 1999, gym seriously for 1 yr 40 weeks.
  7. Daily calories: 2610
  8. Daily macros in grams (protein, carbs, fat): 186, 320, 65
  9. Injuries or restrictions: lower back disc issues and knee pain - neither new from lifting.

I was using MyFitnessPal for awhile and it wanted me to do only about 1700 calories. The numbers I've calculated from this website (bodyfat% from a electric imepedence scale) are much much higher than that and frankly I'm concernced that if I really ate 2600 calories a day that my weight would just go up even faster than it does already.

My weight has has not been below 250 for a few years and even whlle on weight watchers and trying my own thing, my weight always bounced off 250 and would start heading back up. almost 2 years ago, I gave up the dieting and hit the gym and have been averaging 3 times a week since then - still doing walking/jogging as well. probably need to add HIIT rather than just steady walking or jogging. sustained high intensity has always been my problem. my weight just goes up and up. I don't mind the weight so much as long as its muscle but I have so much fat everywhere that I'd like to burn it off.

 

Weight 288

Body Fat% 0.355

BMR Rest 2439

BMR Motion 3781

Fat Weight 102

Lean Weight 186

Average BMR 3110

Protein Goal 186grams

Fat Goal 65grams

Protein Calories 743

Fat Calories 585

Total Protein and Fat 1328

Total Max Cal 2860

Total Min Cal 2610

Daily Calorie Goal 2610

Calories from Protein & Fat 1328

Calories from Carbs 1282

Grams of Carbs 320grams

 

My Daily Macros Grams Calories

Protein 186 743

Fat 65 585

Carbs 320 1282

Total 2610

I agree with @ColossusFitness, calculators are a guideline, designed to give you a starting point. From your calculation numbers, you can then edit them to your personal desire.

 

Did you watch the video on the @mealplan page?

 

I would also suggest lowering your carbohydrate intake to no more than 1g per lb of bodyweight (possibly even LEAN body weight), and adding 2-4 days of HIIT into your routine, like you mentioned.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
muscular strength
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