How To Calculate Your Own Macros | Bulking & Cutting

How To Calculate Your Own Macros | Bulking & Cutting


what is up YouTube alright guys so I’m going to show you the easiest way to calculate your own macros for bulking or for cutting all you need is a web browser and the ability to get on the internet so that’s it no complex equations no nothing this will give you a really good idea of where your macro you know bass lines are at how you can adjust up and down for bulking and slash or cutting and yeah give you a good idea where to start so I’ll probably get this question more than any other fitness question and I’m sure you guys exactly how you do that alright so stay tuned one thing you’re going to want to do is calculate your tdee what that is your total daily energy expenditure now to put it into layman’s terms for that that is basically the amount of calories it requires you personally daily for you to stay the exact same way so if you’re sedentary or if you’re a construction job you know age weight height they all play a key role in this and figuring that out is where you want to start at so I am on a website called iifym comm so we’re here and as you can see there’s some there’s some good stuff on here they have some articles you can read and stuff anyways that’s what we’re here for we’re here for one school the iifym calculator so we’re gonna go to this calculator and fill out some important information so let’s just do me for example so I’m a man I hope hope on man I just turned 26 so we’ll put that here I am 5 foot 10 with the right tennis shoes on currently now I weigh 175 roughly we’re gonna go on the total body weight formula equation because the lean mass formula I don’t necessarily know my I don’t necessarily know my body fat percentage perfectly right now so if you can get that tested that makes us a little more accurate but total body weight form a little work it’ll give us a good ballpark so how would I describe my normal daily activities okay so I am spending most of the day sitting so I’m gonna choose this unless you are you know on your feet quite a bit you’re doing strenuous activity you should just stick on the sedentary sedentary zone there okay and days per week exercising we’re just gonna say I do exercise 7 days a week dang near but we’re going to put 6 because I think that uh I’m uh starting cooperating in more rest days because I’ve been going really hard so 46 I do 40 minutes of cardio a day so let’s say that probably puts me and I work out about an hour so it’s gonna be about a hundred minutes a day okay so that puts my total daily on okay now you’re going to choose how intense your exercise is unless you’re running like unless you are running let’s say like maybe like a crossfit style workout are you doing high-intensity interval training you’re really kicking kicking yourself in the ass light is probably going to work for you that’s what I usually put I work my butt off in the gym and I am breathing heavy but I don’t like to say you know cuz if you’re with your weight training you’re probably not exhausting yourself to a real crazy extent and the type of cardio that I like to do this low intensity steady-state um it’s not really killing me either so I just put light I feel like that keeps this a little more accurate so that puts my total daily energy expenditure at two thousand four hundred and seventy eight calories so basically what that means is that if I eat two thousand four hundred and seventy eight calories that is going to keep me relatively the exact same way as long as my activity and everything else stays the same so we keep doing the same workouts for the same you know minutes every day blah blah blah so 2478 that’s my total daily energy expenditure this can very females is typically going to be a lot lower males going to be higher and depending on your your day job and depending on how many days you’re working out for how long this also jumps up and down so 24 seven days where we are going to be at for my total daily energy expenditure now what we have to do next is take this information now used to be able to get on here and they kind of give you some they break the macros down for you but now they want you to pay for it and we’re about making this free so what we’re going to do is open up a new tab and go to another website I love macro nutrient calculator comm so what’s going to happen here with this website is you get some different high carb moderate zone diet low carb I don’t necessarily follow any of those presets what we’re going to do is so toward a lighted energy expenditure 2478 we’re going to plug that in here so you can click calculate and then you can play with these percentages here and it will show you you know how many grams and you can see the percentage down there you know kind of lets you play with your macros to see exactly you know adding up to the calories you have because as you should all know every gram of fat equals nine calories every gram of protein equals four calories every gram of carbohydrates equals four calories so all of those add up to your overall calories so now that we kind of see how this works what I’m going to show you is for cutting first off so the type of deficit you run when you’re cutting caloric deficit is going to ultimately depend personally on how hard and how fast you want to diet the bigger deficit you take the more risk you have of losing muscle and not just fat while you’re cutting the smaller deficit you take typically lends to more fat loss and more muscle retention so what we’re going to do here typically what I advise for people on let if you’re already pretty lean a 300 to 500 calorie deficit is going to be perfect if you have a lot of extra body fat that you are currently holding on to I suggest usually between you know a you can go a little higher to deficit so you know six seven hundred deficit I usually don’t recommend men go below 1,500 calories a day because that’s kind of the danger zone women typically is around you know no less than 800 there are some rare cases where you might need to go lower than this to get lean enough for like a contest or show or whatever but I’m for the most part that general rule comes pretty good um so for me let’s say right now I’m cutting so I could put my we’ll subtract 500 we’ll go you know will air on the safer side of things nineteen hundred and seventy eight calories so we’re going to calculate that boom so this gives me some new macros now you can adjust these sliders and it’s going to tell you exactly exactly you know what the macros you want leading up to the calories so I typically recommend um body weight times point four for fat and take that ad uh but what i found my sweet spot is is around fifty five grams of fat so we’re going to keep that there and we want protein to at least be one gram per pound of body weight that’s going to ensure we hold on the muscle I like to go a little more than that I’d be like 1.20 1.3 because I feel that when I am dieting that really helps me I can kind of crank my deficit up a little bit and it helps me hold on to as much muscle mass as possible so we’ll go in here let me take my protein right now is typically around 232 grams a day so we’re gonna back carbs up until we hit that hundred percent mark and voila so here we go in 1978 calories that gives me a 500 calorie deficit 500 calories times seven days a week adds up to 3500 calories which is the exact amount of calories that’s in one pound so this has me set up to lose one pound of body fat per week if I follow this exact macronutrient guideline so that’s the my fitness power that comes into play weighing your food all that stuff but basically if I followed these I would lose one pound a week now you can get a little crazier with it if you want to lose more weight um like I said I don’t recommend men going below 1500 but you know I could take this down though it’s a 1678 take my deficit a little more and then BOOM we’ll pick our fats right up to 55 if you want to keep in mind that your fat you want to keep it at least 4 men above above 50 grams usually per my recommendation just because fat dietary fat is responsible for so many things responsible for testosterone production it’s responsible for just overall hormone production all around like your leptin hormone which is causing you to burn fat like you have to have fat for so many bodily processes so you got to get that in there I always recommend at least 50 I go a little bit above that just to be on the safe side so we’ll see 56 here up our protein to about to 27 back carbs down bingo so this is a little closer to what my low-carb days are looking like now that I’m carb cycling this is what my macros are more like on those low-carb days but yeah you can play with this and figure it out now let’s go back to baseline with 1978 I believe let’s look okay 1970 was what I’m sorry 2478 was much better daily energy expenditure so but we’ll reset that now bulking macros if you want to calculate your bulking macros you take that exact same total daily energy expenditure or tdee and then what you want to do is now your bulk you can your bulk can be as aggressive as you want it to be now the higher over you know I usually recommend if you want to lean buh going to go between 300 and 500 calorie weekly surplus not only sure you have the adequate nutrients to put on good muscle and you’re not really spilling over and putting on too much fat my last bulk though was a little crazy and I did over 4,000 calories a day put on some good size would put on a lot of fat – took me a while to burn it off even follow me for a while you have kind of seen my transformation seeing what exactly all took place during this but um if you haven’t it is what it is so let’s say let’s go on the higher side of the lean bulk 2978 boom so here we can play around a little bit we’re not as worried about body composition and it’s not necessarily having really high protein is it necessary as much either just based on the fact that we’re gonna have enough nutrients our body’s not going to go to our muscle ever for energy so we will take this protein now I like to stick a little closer to one gram per pound of body weight on a bulk so let’s say you know but then now you got to keep in mind so you’re going to gain weight on a bulk so right now 175 if I switch to bulking I’d probably rebound away pretty quickly just because my body uh my body would want all the nutrients I’ve been lacking for a while I’d want that nutrition so on let’s just go I’m 175 now would have set it 186 just knowing that I probably rebound some water weight from the glycogen replenishment stuff like that um we’ll keep fat around still don’t want to take dietary fat too high I usually don’t recommend men go over 120 grams of dietary fat a day even on a bulk just because you want the majority of it to be come from carbohydrates as this is going to give you the greatest recovery full muscle glycogen replenishment all that good stuff and you know dietary fat doesn’t make you fat but too much of it will certainly contribute so we’re going to keep fat around will do 86 grams 186 so the rest we fill in with carbohydrates now this is where the fun happens watch those grams go up up alright so if I was lean bulking which I will start this here soon I’m probably stay lean for a few more months and I’m startling bulky but here we go now you can see here that aces France 586 grams of protein at 365 grams of carbohydrates lord help me if I have these macros right now I would just go go nuts oh I would love this but you know it ain’t Vulcan season yet it’s still summer so we are we are so hanging out in lien zone so yeah same principles apply with bulking except you’re going the other way now this would be the higher side of a lean bulk you know some people have different strategies when it comes to bulking I do believe the lean bulk if you’re trying to stay lean doing it this way is probably the safest method you can still have like one cheat meal a week or so stay pretty on point you’re not going to gain too much fat and in the event you do you can do a mini cut drop it off real quick now if you want to put on as much size as possible in the shortest amount of time you want to increase your you want to acacia crease your calories quite a bit so um depending on your body weight and stuff this this will vary depending on the individual and how much you can tolerate some people just don’t have the appetites to eat 4,000 plus calories a day I do I can do 10,000 a day probably because I’m a frickin monster when it comes to eating so let’s take for instance so we have a 500 surplus let’s just jump us up here let’s do a thousand calorie surplus so that puts us at 34 78 right calculate boom that puts us here we’ll take our fat back now and then we have a little more room for protein now and then bingo so look at them macros would be around 81 grams of fat 29 grams of protein 478 grams of carbs that is a ton of carbs your body has no choice but to grow when you were pumping this much nutrition into it and scope my last diet was 4200 but 4200 bingo and now we have okay let’s see where was my macros at last time I wanna remember my last bulk it was somewhere around here hundred seven grams fat 241 grams protein 5 min 78 grams carbs um I put on some freaking sighs I don’t know if if you knew me in person you seen me before my ball during my bulk and then now after my bulk the muscle I put on was good quality muscle but I had never eaten this much you know clean food I’ve never really tracked macros or done anything until I involved it 4,200 um did I put on a lot of fat yes I did especially in my love handle region lower lower belly I’m still fighting that fat actually day to day but um was it worth it I think so my cut took longer than it should have just based on the fact that uh I did let myself gain so much body fat but I think in the end it paid off because I put on a lot of quality muscle so this is always an option for you just keep in mind that if you do it this way you might be putting on a little too much fat uh you know and I’m other people like I think that when you when you lift weights and do all this fitness stuff you always want to look like you lift weights if you know what I mean like so getting too sloppy I don’t recommend for anybody unless you just really don’t care if your overall goal is strength and overall goals but on as much size as possible or if you are a hard gainer someone that you know has a really hard time putting on weight at all then this is more you know the approach for you but everybody’s got varying levels of genetics different body types stuff like that mesomorph ectomorph all that good stuff so anyways um yeah you figure your macros out and plug them into my fitness pal and there you go guys so that is how you calculate your macros the easiest way possible so you know when I’m working with clients keep in mind I actually do so more come a little more complex math equations and stuff but I found that even when I run those that my calculator gets pretty dang close to what I can come up with so if you want an easy way to figure out where you’re at that is the way to do it now keep in mind too those calculators are not 100% accurate and you gotta got to understand that this is all theoretical so you may actually end up lying 100 200 calories either direction on your total daily energy expenditure so the true way to figure everything out is to kind of just play with it mess with it you know experiment with your macros experiment with your body and um see exactly where you know where your true total daily energy expenditure lies and that also changes you know you can switch jobs you can kind of you can have a few weeks where you don’t work out as much there’s a lot of things that affect that so but I don’t give you a really good baseline on where to start if you’re looking at calculating your own macros anyways guys uh this was the first time I’ve done any sort of video like this and boy was it a hassle to get all this stuff set up but worth it in the end I think so if you like this style of video let me know I can do more like this and I can kinda you know give you guys some some more lessons so to say I’m fitness nutrition all that I like these because I feel like we get the talk we get to connect you get to kind of to see me and my natural habits that if you know what I mean so yeah anyways hope you got some value once again make sure you like my video hit that like button that helps give me more exposure you know my videos are starting to actually get suggested onto other peoples pages and stuff which is really freaking cool so I’m hitting that like button helps me out a lot and also to be sure to comment below and let me know if you liked the video anyways guys I will talk to you later thank you so much for all your support as always and have a good day guys see

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