Hey everyone!
So I have been trying to calculate my macros and this is what I got:
Age: 25
Weight: 72.5kg
Body Fat %: 10,5
Fat Weight: 7,5 KG
Lean Weight: 65 KG
Basil Metabolic Rate - BMR : 2279 (average)
-At Rest: 1788 calories
-In Motion: 2771 calories
WEIGHT LOSS RANGE : 1780 - 2030 calories
My Daily MACROS:
Protein: 145 grams (580 calories) [x1]
Carbs: 201 grams (806 calories)
Fat: 50 grams (450 calories)
Total calories: 1836
First of all, does that sound right ?
Second, with 10.5% fat, in order to start getting more muscle definition, would you guys suggest cutting down or going for gains? I do moderate weightlifting+bodyweight training (1-1.5 hour) 4 days a week, once a week callisthenics(1 hour) and 2-3 a week 30 mins swimming, plus night time yoga.
Now, I've been using the meal planner of the website and it suggests a diet of 2532-3032 calories. This looks like a number I'd go for if I was bulking? Does maybe anyone know if I can customise my caloric intake and macros in the desktop version of the meal planner?
Thanks guys, that would be very very appreciated :)