Hi Nation,
I just joined the community and about to start a long lean bulk phase. I'm having a hard time calculating my macros (especially my protein intake) and was hoping to get advice.
First I will just say that I tried using the meal planner but it didn't work for me because it calculates my BMR at rest automatically, and from doing a few calorimetry tests my BMR at rest is about 300 calories above the formula. (I'm only assuming that these tests are more accurate than the formula but who knows..) So anyway, that's why I'm even trying to calculate my macros manually.
My question is, in Scott's videos he says that the protein multiplyer is 1-1.5g for each pound of LEAN body weight, but everywhere else I looked it says 0.8-1g for each pound of body weight, I just want to make sure I get this right because the 2 calculations give me very different results for protein intake. I weigh 139lbs with about 17% body fat so Scott's calculation will give me 173g protein and the other calculation leaves me with about 140g. Am I missing something? Which number makes more sense?
More information about me, in case needed:
I'm 5'7", was cutting for about 6 months (from 24% body fat) and never did bulking yet.
BMR at rest 1800 calories. BMR at motion - about 2100 on rest days, 2600 on work out days.
Aiming for 2850 calorie intake on work out days and 2350 on rest days.
Thanks!