Hi guys, Need some help with calorie and macro calculation. I've been training for about 3 months, was doing my own split, but changed and about to start week 3 of the PPL tomorrow.
h: 5'8
age:35
BMR@rest is 1663
BMR in motion is 2578
avg 2,120
Bf: 21%
Using the macro calculator tells me to use a calorie goal of
Calculator goal: 2,828
Protein: 183
Fat: 67
Carbs: 373
My actual macros were averaging the below:
2,887 calories
Protein: 202
Fat: 85
Carbs: 351
Keep in mind I was adding about 200-400 calories on workout days(only recently within the last two weeks) yet before I started adding calories on workout days, I was still gaining weight. So I know I was consuming too many calories with the 2,800-2,900 range I had been using. So since starting to add more calories on workout days, I have been closer to 3k-3,200 calories on workout days. All along I have been adding fat to my waist, so I'm not sure how much muscle I was actually adding vs fat. Scott mentioned lowering carbs so I tried to lower to 200 carbs on non-workout days, but this skyrockets my protein to like 230 grams and fat to 100 or so.
If I use the bmr numbers from above and follow the instructions right under the macros vid, on averaging bmr at rest and in motion, I get the below.
BMR@rest is 1663
BMR in motion is 2578
avg 2,120
Add 300 calories(surplus) to that to make 2,420
My question is which goal should I be doing, the calculator, or the number figured from the avg. I know I need to cater to my body and adjust macros, but I'm unsure if I should do 2400 calories or 2800 calories as my starting point. I just don't want to waste all this time and add too much fat, or worse not be in the right surplus to gain muscle. I'm kinda frustrated right now, and looking forward to any advice.
Ryan