Hi guys,

Been tracking macros for quite some time. I use a similar method to that which Scott Herman explained in his most recent video "Building your Meal Plan: How to calculate Protein, Carbs and Fats". I have two general questions though:

1) Regarding the calculation of your BMR. I also don't understand why you should add in your exercise levels to that calculation. I had previously calculated my BMR for having a desk job (which I do) not taking into account that I workout 3 times a week. I use that BMR (which works out to be the same as if you selected on Scott's BMR calculator that you do 'little or no exercise & desk job' and add the resting and in motion BMR and divided by two).

2) Then I continue on finding my macros according to my goal as explained by Scott. My question is now, does Scott (and the Nation) eat that same amount of calories and macros each day, regardless of whether they workout or not? I.E. Scott's caloric goal is 2588 calories per day - does he eat that every day including workout days and rest days? What I do, is I calculate on another calorie tracking site/app how many calories I burnt working out (which is in itself a real guess - I select 'calesthenetics' for however long I worked out) and then it adds the calories I burnt to my total caloric needs for the day. So if my caloric goal was 2588 like Scott's and I burnt 400cal in the gym, my total for the day would be 2988 cals. Then the next day when I am not gymming,my caloric goal is 2588 again. Remember, when calculating my BMR, I chose 'no exercise and desk job' which lowers my BMR figure not taking into account exercise I do. Just looking for some clarification here guys.

Thanks for taking the time to read this post Hermanation.

Hey Lyle!

Hope all is well my friend.

For question 1, we add in the activity level because this will give us a more accurate reading of what your BMR might be. That is why I take both and then average them together. At th end of the day we are "guessing" what your BMR is as these are just calculations. It will be up to you to take this information and apply it as you train to see if you need to make adjustments.

For question 2, I usually lower my carbs on rest days. Protein and fat never changes. For me, this has helped me stay lean as I make gains and not store excess fat if I am on a rest day.

Keep training hard brotha!! great to see you poking around int he forums! #HTH

Scott, you are such a legend for actually responding in these forums!

Yes, thank you, it does help. What you saying, is this is just a base to start at and you basically need to see how your body reacts and adjust your macros accordingly.

1) But just to clarify, you calculated your BMR (2336cal) as per your explained formula and added 250 cals as per your goal of lean gains (making total of 2586cal). On workout days, you hit the corresponding macros and total calories right (i.e. 2586cal)? Or do you add some calories to account for the calories you burned during your workout that day (say,adding 500cal making your total 3086cal)?

2) Then on your non workout days, you lower your carbs slightly and keep protein & fats the same (thus resulting a slighlty lower overall caloric intake for those non workout days, i.e slightly less than 2586cal), right?

I know it is not a perfect science, but just love to hear what you (and others) are doing and what they have found works for their body. Thanks for your time taken to respond. It is greatly appreciated man.