can someone step by step help me with my macro's?

[hunter0055]

I found the thread that tells you how to do it i honestly feel like a dumbass because i can't figure it out.


i am terrible with math and keep coming up with wrong numbers


i am 165-170 pounds about 18% b.f. I want to maintain and work off some of this fat.

i usually stay pretty active. i work out on a farm 5-7 hours a day, always out with friends for the most part walking, fishing, etc etc.


long story short i do stay pretty active.

if that helps?

I really want to change my body, look better, feel better, and live a healthier life. just need a little help.

i will write up the meal plan myself. i have already started on that.

the gym program i'm gonna use will be the PHAT routine.


I could even pay someone a few bucks if thats what it takes.

 

[mike428]

If you're willing to pay, then I'm sure everyone here recommends 3J.

To put it in simple terms, check out the stickies, can't remember off the top of my head, but there is one that has formulas to calculate how many calories you need to consume daily. Once you figure that out, you can check out what your macro nutrients need to be (for example 40/40/20) means you need 40% of your diet to be protein and carb, 20% to be fat. You calculate this by remember that each gram of protein and carb is 4 calories and each gram of fat is 9 calories. Thus, multiply your grams by 4 or 9, divide by overall calories required to get your percentage.