So now that the holidays are done I'm set to recalculate my macros, but I don't know if I need to put myself in a deficit for fat loss or surplus for muscle gain. I've been working out regularly for nearly a year and really focusing and training hard for the past 6 months. I'm currently working my way through Scott's #shredchallenge program (month 2) so I'm doing at minimum a 10 min light cardio warmup and the 20 minute program six days a week. Most days I'm also adding in a second 20-30 minutes of strength training/abs/etc. On average my workouts are in the 45-60 min range and burn 250-400 calories.

For the past year my weight hasn't changed at all, I've stayed between 180 and 185 pounds but my body fat has dropped from roughly 24% to 21% (according to my bathroom scale's test which I don't feel is accurate so I ordered a Skulpt to take more accurate measurements) and I've dropped about two pant sizes and have some noticable gains.

I've eaten healthy over the past year and calculated my macros a fewmonths ago, but I didn't track my food and didn't stick to it as closely as I should have (I live in South Louisiana, we like to eat). Now that I'm serious about tracking my food I want to recalculate my macros but I don't know if I need to calculate them based on fat loss or muscle gain, since my ultimate goal is both. I'm fine with long term goals and I'm thinking that if I focus on muscle gain but eat cleaner I'll be able to reduce my bodyfat and gain some muscle at the same time, but I don't know if my logic is flawed. I listed the calculation for my macros from a few months ago, I've stayed in the ballpark but wasn't strict about it until now.

BMR CALCULATION

Weight : 185 Pounds

Height : 5 Feet 11 Inch

Age : 34

Exercises : Moderate exercise or sports 3-5 days a week

Sex : Male 

BMR at Rest : 1889.05

BMR in Motion : 2928.03

MACRO CALCULATION Goal : Lean Muscle Gain

Bodyfat % : 24.6

Grams of Protein : 1.5

Grams of Fat : 0.45

Calorie Goal : 3178

Protien Intake Goal : 209

Fat Intake Goal : 63

Carbohydrate Intake Goal : 444

My advice would be to calculate your calorie goals for losing body fat. It is best to get down to 15% before you try to add lean mass. The more lean mass you have the more calories (BMR) you will burn as muscle is active tissue 24/7. Therefore you won't need to worry about body fat gain when you are bulking.

Once you get down to 15% body fat, then you can incorporate a 250-500 calorie surplus to gain some lean mass. Based on your calculations above, I would run 500 calories off TDEE (BMR in motion) which would be 2928 - 500 = 2428 calories per day. Most of the calorie reduction should come from Carbs.

John

We are almost the same! I think you have some more muscle mass though. My calculation is the exact same too. Scott's macro youtube vid explains take the BMR and TDEE and take the average which should be 2,408 cal for main. Go 250 below for weight loss or 250 above for lean gains. As of right now my average is 2300 cal so for lean gains Ive been hitting 2,550 and 2700 cals. I just posted a about muscle growth yesterday but in 3 weeks Ive put on 4lbs and wondering if Im going up to fast. So I think taking the BMR and the TDEE and take the average is right where it needs to be at.. If I was eating 2900 cal (which would be awesome for me) but I think would be gaining to much weight to fast. Thats my body though and my 2 cents. Plus Im a newb at lifting this year maybe that has something to do with it (maybe)