How to figure out Macros for diet

[Klassix]

I'm sure the answer is somewhere within the stickies, but I've read every one and can't seem to find the answer, unless I'm just not understanding.

I get how to calculate TDEE, and add up all the calories and such, but I can't seem to figure out how many macros (protein, carbs and fats) I should get in according to this? Also how should those macros change as my weight/bf % changes?

For reference I'm currently 23, 6'4, 190 at 15% body fat.

Thanks for the help in advance

 

[prank]

I'm sure the answer is somewhere within the stickies, but I've read every one and can't seem to find the answer, unless I'm just not understanding.

I get how to calculate TDEE, and add up all the calories and such, but I can't seem to figure out how many macros (protein, carbs and fats) I should get in according to this? Also how should those macros change as my weight/bf % changes?

For reference I'm currently 23, 6'4, 190 at 15% body fat.

Thanks for the help in advance

You can try here
http://www.steroidology.com/forum/diet-forum/153271-free-diet-advice-3j.html

 

[Klassix]

I read all that and while it is super helpful and informative, it doesn't really answer the question. Unless the answers sorta hidden in there and I'm just not noticing.

He does give his example meals with how much pro/carbs/fat is included, but since I'm not a 275llb beast I feel those aren't the same macro values for me.

So let's say my TDEE is 3000 and I'm looking to cut, I'd drop that down to 2500 cals, but how do I know how much protein carbs and fats to eat per day? All I can seem to find is information on how many cals

 

[3J]

I read all that and while it is super helpful and informative, it doesn't really answer the question. Unless the answers sorta hidden in there and I'm just not noticing.

He does give his example meals with how much pro/carbs/fat is included, but since I'm not a 275llb beast I feel those aren't the same macro values for me.

So let's say my TDEE is 3000 and I'm looking to cut, I'd drop that down to 2500 cals, but how do I know how much protein carbs and fats to eat per day? All I can seem to find is information on how many cals

here.. let me help you..

if youre cutting keep your carbs to breakfast, pre, and post workout.. at about 50-60g per meal..

keep your protein above 200g

and fill the rest with fats...

good luck!!!

 

[prank]

I read all that and while it is super helpful and informative, it doesn't really answer the question. Unless the answers sorta hidden in there and I'm just not noticing.

He does give his example meals with how much pro/carbs/fat is included, but since I'm not a 275llb beast I feel those aren't the same macro values for me.

So let's say my TDEE is 3000 and I'm looking to cut, I'd drop that down to 2500 cals, but how do I know how much protein carbs and fats to eat per day? All I can seem to find is information on how many cals

I hope this is not violating any rules. If 3Js is to hard to figure out maybe this will be EZ-er for you. https://www.eatthismuch.com/

 

[Klassix]

Thanks 3J that's exactly what I needed to know! And prank that's perfect makes it so much easier, do you know if there's a way to not randomly generate the meals and actually select what I want to eat?

 

[Klassix]

Ah, nevermind solved it. Thanks again