Hi there. I'm trying to understand macro dieting and caloric intake and I have some understanding but need a little guidance as to what I'm doing wrong, confirmation on if my goal realistic and what should my daily goals be if I am to reach my overall goal.
This is what I have so far. Please steer me in the right direction or please help me figure this out. I sincerely appreciate your help
Info about me:
Sex:Male
Age: 35
Height: 6'1''
Current Weight: 237lbs
Current Body Fat Percentage: 29%
Target Weight: N/A - I care most about my body fat percentage and building solid muscle to keep this low.
Target Body Fat Percentage: 19% in 3 months
Target Weight (body fat) loss per week: 2-3lbs
Commitment to work out: 5-7 times a week (highly motivated & I have a support system in play)
So, based on the research that I've done so far:
Because I weigh 237lbs - My average consumption is 4,977 calories per day
If I want to lose 3lbs of fat each week, my caloric intake needs to be no more then 3477 per day. This number should be adjusted per week as I lose weight
If 3,500 calories equal one pound of fat, I need burn a total of 10,500 calories per week. This equals 1,500 per day. That means I would need to burn 750 calories in the morning and again in the afternoon between lifting and cardio.
Am I already off track?
I also notice apps like My Fitness Pal to help me calculate my macro diet but it focuses too much on total body weight and not body fat percentage. I don't want to be that guy that feels discourage when I gained 2lbs of muscle and lost one 1lbs of fat so, I'm purposely trying to re-direct my focus and not use that app.
How can figure out my Macro intake requirements to hit my specific goals and is what I think are facts above way off??
I'm genuinely trying to learn this. Please help and thank you for sharing your expertise on the subject.
This is what I have so far. Please steer me in the right direction or please help me figure this out. I sincerely appreciate your help
Info about me:
Sex:Male
Age: 35
Height: 6'1''
Current Weight: 237lbs
Current Body Fat Percentage: 29%
Target Weight: N/A - I care most about my body fat percentage and building solid muscle to keep this low.
Target Body Fat Percentage: 19% in 3 months
Target Weight (body fat) loss per week: 2-3lbs
Commitment to work out: 5-7 times a week (highly motivated & I have a support system in play)
So, based on the research that I've done so far:
Because I weigh 237lbs - My average consumption is 4,977 calories per day
If I want to lose 3lbs of fat each week, my caloric intake needs to be no more then 3477 per day. This number should be adjusted per week as I lose weight
If 3,500 calories equal one pound of fat, I need burn a total of 10,500 calories per week. This equals 1,500 per day. That means I would need to burn 750 calories in the morning and again in the afternoon between lifting and cardio.
Am I already off track?
I also notice apps like My Fitness Pal to help me calculate my macro diet but it focuses too much on total body weight and not body fat percentage. I don't want to be that guy that feels discourage when I gained 2lbs of muscle and lost one 1lbs of fat so, I'm purposely trying to re-direct my focus and not use that app.
How can figure out my Macro intake requirements to hit my specific goals and is what I think are facts above way off??
I'm genuinely trying to learn this. Please help and thank you for sharing your expertise on the subject.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2L1jPT7
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