This is just plain confusing because the numbers in the calories(ratio) method are not even close to the first method. My question basically is, which method should I actually abide by? And then for carbs it should be 2800(.05) which comes to 140 calories from carbs or roughly 35 grams. My protein should then be 2800(.35) which comes to 980 calories from protein, or roughly 245 grams. So calories from fat per day SHOULD be 2800(0.6) which equals 1680 calories from fat, or roughly 187 grams. If I want to stick dead on to the ratios that means I would need 60% fat, 35% protein, and 5% carbs. If you base your daily required calories off of the macros the above numbers do not even jive out. This is all fine and dandy until I come back to the ratios. That leaves me with 2040 calories from fats per day which is roughly 227g. So then I did 50 x 4 and that's 200 calories from carbs per day. Now I'm just going to use 50g of carbs daily as a guess because I still haven't figured what I want, but either way it's between 30-50g for keto, but I'll go with 50g. That leaves me with 2240 (2800-560) calories for fat and carbs.
So that would be 140g, which equates to 560 calories from protein alone. I would like to stick with the second one just because there is a little bit more protein and I want to gain some weight! Here's the problem: In order to calculate your total intake in grams of each macro I've seen fitnessman recommend just your BW for protein. Both of my numbers came to around 2800 which made me happy, so I am fine sticking with 2800 as my daily caloric requirements, but the part I'm a little confused about is my macros.įrom reading about keto and really checking into it, the best ratio I've come to find is 65/30/5 or 60/35/5 where the macros are f/p/c. Since I've also seen fitnessman post that it's the best to use a 20 to bulk I went ahead and did 140 x 20 which comes out to 2800. Generally I've heard that you wan 10-12 to cut, 13-15, to maintain, and 16-20 to bulk up. I also tried the way where you just multiply your body weight by anywhere from 10-20. My BMR was ~1540, so I did 1540 x 1.8 and that comes out to be roughly 2770. I've checked my work both ways, and the first thing I did was convert my BMR to a total calories required based off of activity level. Then a good lean bulk calorie surplus is 2,400 x 1.1 2,640 calories. This will result in an approximate weight loss/gain of 0.5 kilograms (1.1 pounds) for men, or 0.35 kilograms (0.77 pounds) for women. For women, a 350 calorie deficit/surplus depending on whether you’re cutting or bulking. To illustrate, let’s say you know you burn 2,400 calories per day. For men, a 500 calorie deficit/surplus depending on whether you’re cutting or bulking. This is the ideal calorie surplus for lean bulking. My main goal is to gain a little bit of weight, which is why my numbers are a little higher later on. To find your lean bulk calorie intake, first, you need to know how many calories you burn. So recently I've decided to try out the ketogenic diet (I have Lyle McDonald's book shipping as I type! :P), but I have a few questions about calculating my total calories needed and most importantly, my macros.
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