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jukilo 07-21-2016 06:08 AM

My macros

So, I've just calculated my calories and macros acording with the formulas on the book. I just need to check if this numbers are well designed for my context. I want to lose weight.

I'm a 26 year old guy weighing 217.8 pounds and with about 20% of body fat. I work as cabin crew (pretty demanding job) and I plan to workout 5 days a week about 1 hour per day (weights and cardio). When I'm not working my life is pretty normal and I don't move that much, apart from the daily gym.

With this in mind I get the following numbers:

Calories - 2265. I selected the multiplier 13 and it's already with a 20% deficit.
Protein - 174g. 696 kcal. Selected the multiplier 1
Carbs - 274g. 1096 kcal. Again with the multiplier 1
Fat - 53g. 473 kcal.

Is this sound or shall I change anything?

Thanks in advance.

w1cked 08-20-2016 08:57 PM

I'd shoot for a 15x multiplier minimum given your active job.

BigPecsPeter 08-27-2016 02:24 PM


Originally Posted by w1cked (Post 294690)
I'd shoot for a 15x multiplier minimum given your active job.

^^^^^ it took us a month to come up with that

w1cked 08-28-2016 06:48 PM

It was a tough one. :(

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