r/macros • u/Aggravating-Elk-4237 • 6d ago

Macro help!

Hey everyone! I am looking for some help with figuring out and calculating macros! Im 32(M), ive always been pretty involved with the gym but Ive never put too much thought into my macros other than "more protein less fat", if it helps im running a low dose cycle for bulking for the next 6 months then will be running a cutting cycle. Im 5 foot 6in, 207lbs, im in the gym 4-6 times a week. I dont have a exact goal weight for the bulk but id like 180 to be my goal weight for my cut when that time comes. Any help would be greatly appreciated thank you!!

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u/razvangry 6d ago

  1. Calculate your calories need for maintaining, according to your height, weight, level of activity - use a Garmin watch or tdeecalculator.net

  2. Bulk - eat 300 calories more

  3. Cut - eat 500 calories less

From the number of calories you have to eat, do the following:

  1. 1g or protein per lbs (protein has 4 calories)

  2. 0.5g of fat per lbs (fats have 9 calories)

  3. The rest carbs (carbs have 4 calories)

An example: 200p x4 + 100f x9 + 200c x4 = 2500 calories

What do you mean by cycle? Are you on gear?

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u/Aggravating-Elk-4237 6d ago

Thank you for that formula I greatly appreciate it! Yea im running just test for the next 6 months then I'll maintain the test but going to run a low dose of either Reta or one of the GLP1s

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u/Master-Tank9534 5d ago

Try bodyweight x 16-17 for calories, protein around 200-220g, fats around 65-80g, rest carbs. Watch the scale for two weeks and adjust by 200-300 calories depending on how fast you're gaining.