Hey there fellow people.

I'm having a hard job at understanding and calculating the whole Macro eating process. Having dyslexia isn't helping and I'm finding it quite frustrating. My height is 6"1 and I weigh around 12 stone 6.

I would really appreciate if someone could guide to the right direction. (even Scott's own calculator is baffling to me)

haha no problem .

But i'd need a few more values:

Just answer one by one, i hope they are not too confusing :P

Your age?
Exact Weight ?

Your bodyfat percentage (if you know it c.a.) ?
How often per week do you work out (the amount of days) ?

How many hours per workout ?

What kind of workout ? (cardio, weight lifting, etc )
What is your goal ? (gaining weight/muscles or Loosing weight/fat) ?

Hey! Thank you for replying. (It wasn't too confusing :P)

I'm 23, weigh 12 st 6, work out around 3-5 days a week (weight lifting), my goal is muscle gain. (and body fat.. God knows!)

My job entails a lot of running around, making sandwiches at subway haha!

Alright so you know the macro breakdown of food right?

1 gram of Protein = 4 calories

1 gram of Carbohydrate = 4 calories

1 gram of Fat = 9 calories

1 gram of Alcohol = 7 calories

So if you have 100g of Protein, that = 400 calories. Make sense?

So when you enter your numbers, such as your height, weight and daily activity levels into the @mealplan page, you should get some numbers come up - total calories you should eat, and how many grams of each macronutrient you should eat based on your goal (which will be either muscle gain, fat loss etc.).

So by entering your numbers into the @mealplan page, and using 20% body fat as a random number for now, with a goal of gaining muscle, I came up with...

209g Protein (836 Calories)

256g Carbs (1024 Calories)

77g Fat (693 Calories)

Total Calories = 2553

So this could be a starting point for you. Try this kind of macro breakdown for 2-4 weeks, and gague your progress. If you gain some weight and appear to have maintained your fat levels, then stick with that diet. If you are gaining too much fat, or not gaining any weight at all, change things.

Hope this helps! #HTH

Jordan

Hey Jordan,

Thank you for explaning this in fine detail.

I understand it much better now J. I calucated the requirements and in the end it came to:

CALORIE GOAL: 3433

PROTEIN INTAKE GOAL: 10

FAT INTAKE GOAL: 4

CARB INTAKE GOAL: 839

Let me know what you think!

John