I've gone through the calculator and figured out my macros but based on my BF%, which I rounded up, and doing all the calculations my grams of Carbs seems extremely high. (345 grams) I have lost 80 lbs roughly so far and I'm the point where I really want to start gaining a little muscle while still losing weight. I assumed it's best to calculate my goals at the weight loss goal numbers but I'm not sure where I should really be focusing my efforts right now, weight loss or muscle gain. I received the following as my calculations: Fat - 69 grams, Protein - 197 grams, and the Carbs mentioned above. Right now I weigh about 290 and BF% I used 32%. I'm really struggling on how to even these out in order to still reduce the fat and gain the muscle at the same time. I usually work out 4 days a week with about 40 minutes of cardio and roughly 40 minutes of weight lifting. Any advice on my macros and guidance to some new lifting routines would much appreciated. I tore my ACL in my right leg 2 years ago and with heavy size I was I still don't feel that is quite up to par, especially my hamstring. I think that's all the info I can squeeze out.

Are you calculating against lean body mass which would be 197 Lbs (290 x .68)? The .68 is 100 - .32 (your body fat level). What is your daily calorie requirement at rest based on the Meal Plan tab on this website? You need to figure that out first then calculate your macros against 197Lbs or against your weight goal not based on 290Lbs. 345g is too high for a carb amount. You will gain muscle as you are losing fat - the weight lifting builds the muscle while the cardio burns the fat. The more muscle you gain, the more calories you burn both at rest and when active which further helps speed up fat loss.

John

Thanks for helping. I did use the formula's that Scott posted to figure out everything. Weight 290, BF 32%, BMR Rest 2580, Average BMR (-500) 2790. I tweeked the numbers to 225 Protien, 80 Fat, and 292 Carbs, but I'm still unsure if that is too high for proper weight loss to occur. Right now I feel like I've plateaued with the weight loss because I've started lifting and I'm just wondering if I'm doing it right.

Geoffrey,

Make sure you give yourself enough time to see if this routine is working for you. If you are feeling stagnant or plateaued, try cutting your carbs and upping your fats a bit. Just remember it is not a 1:1 replacement as fats have 9 calories/gram versus 4 calories/gram for carbs. You might also try upping your protein as it not only builds muscle but also burns a lot of calories to digest. Don't get too caught up in amounts of carbs. You need them to fuel your workouts and spare muscle breakdown. The more muscle you gain, the more calories you will be burning so even if you keep your calorie intake the same, you will burn more as you gain more muscle. Persistence and patience are the key :-)

John