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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Nina
Nina

Hi, would these calculations work for women as well? Im 35yrs old. 164cm 52kg exercising 6-7 days a week mostly weights. Looking to gain bit more of muscle mass. So my daily calories are 2215. how much extra I need to add to gain slow lean mass? And what the break down would be ?
Thank you for your answer. Much appreciated

Nina
Nina

Thank you!!

Chris Ver
Chris Ver

Hi,
I started cutting with a goal of losing 0.5kg/week. However, after one week, I find myself 1.3 kg lighter (I didn’t weigh myself any other time in the week). So I guess it’s either water loss or I underestimated the calories I burn.

I am assuming I should increase my calorie intake (more carbs). Is this right or do you recommend something else ? (for example keep the same cal and monitor my weigh every (other) day and try to verify if it’s indeed water loss).
I also thought of increasing the calorie intake such that I “compensate” and gain 0.5 kg only for the next week.
Thanks! Great work on the website + articles.

Chris Ver
Chris Ver

Great, thanks for the reply !

Peter
Peter

Hi Andy,

This is my second week carb cycling, and I have been quite constipated lately. Is this normal?

Ive been getting about 40-60 g of fiber for ~370 g of carbs on training days.

Katherine
Katherine

Hi there Andy,
Thanks so much for all the info you post. Great stuff. I had 2 quick questions.

1. I calculated my macros using the calculator on your website, and the difference between training and rest day calories is about 600 calories. When you say above in this article that large swings in calorie intake from day to day aren’t good even if they lead to the same average intake over time… Would this 600 cal difference on training and rest days be considered a “large swing” in calorie intake? It feels large to me, but maybe that is not significant in this context.
2. If I am training 4 days/week, do you suggest doing training M/W/F/Sun for example, with an off day in between each one or does it not matter the days I choose? Guess I am asking this from a carb cycling type of standpoint if it matters how I stagger my training and rest day macros.

Hope these makes sense. Thanks so much!

Chris Sanders
Chris Sanders

Hi Andy , I was thinking of supplementing collagen hydrolized in my diet for joints and skin . Do I count the protein from the collagen serving towards my daily total ?

Chris Sanders
Chris Sanders

Great , thanks Andy for all the helpful info .

Andrew
Andrew

Hey Andy hope this is the right place to ask about macro set up. So I’ve been on a cut, started at 184 lbs. My goal is 155. I got to 170, only problem is I reached that on about July 1st and I’ve been stuck there since.

This weekend I finally went into the nutrition set up guide and calculated what my macros should be – and bas actually be higher. Can that be right? Should I really be upping my protein intake by 20g? I didn’t expect the solution to be “eat more”

Andrew
Andrew

By the way this is a follow up to my comment from Feb 12. Per your suggestion I stuck to it for more than 4 weeks and the weight started to drop.

I forgot about the rest of your advice though- I will follow what you said back then. Thanks!

Nathan
Nathan

Hi Andy,

Have you ever thought about doing a recipe section or writing a cookbook with the macros listed?

Andrew
Andrew

Hi Andy.

About 5 years ago I signed up for your 12-week personal training course. The macros you gave for me were 140p/265c/50f on training days and 140p/50c/75f on rest days. I was 157 lbs.

Now, at 29 years of age, and about 25 lbs fatter (I’m 182lbs), adhering to these macros is not losing me any weight.

Do I need to change my macros for age and for “cutting”?

Thank you.

Matt B
Matt B

Andy,

If on a carb cycle, are there pros and cons to “trading off calories” at the end of the day if I wanted to do so?

Ex: I have 0 carbs and 90g fat remaining for the day. On occasion, would it be ok to intake 200 carbs instead?

faith
faith

Hi andy,
i was wondering how can i manage with damaged metabolism
im 170 and trying to lose fat,
i crash dieted and messed up my macros so currently at 130C/170P/55F (macros 1)
after reading ur book
it gave me around 357C/187p/60F (macros 2)

So my question was should i increase slowly to my first macros 1 or direct hit macros 2 which gave me from all the calculation

Thank you

Evoryan
Evoryan

Andy,
I was waiting for this portion! I have been using the Diet Adjustments Guide with no issues and stellar results and this is the icing on the cake. Best No Nonsense info around! Thank You!

Dean
Dean

Hi Andy, former client and long-time reader/fan here. Hope you’re well.

I have been using IF and macro counting on and off for three years now. I use the ‘Calorie Counter – Macros’ app to track my intake rather than the simplified rules; while it is a little more obsessive, I find reassurance in the fact that I’m being as accurate as is practical, which helps me to have confidence in the tracking data, and so I’m more relaxed. Plus, once you’ve entered the macros for everything you eat, after a few weeks it just takes seconds to input what you’re eating.

I have a question.

I find it difficult to eat only meat as my protein source, partly because of the practicalities of preparing/transporting/reheating meat-based lunches when working, but also because of how limiting it is; I like a varied diet. So I’ll often base my lunches around things like a pot of Skyr (P: 31g C: 12g: F:1g), nut-based protein bars (P:12g C:10g F:10g) and low-carb bread products on rest days. Are these protein sources going to be less effective than meat or should I not worry? Meat often makes up only half my protein intake.

Simonne
Simonne

I need help settling this debate once and for all: when measuring my foods for macro counting purposes, do I measure my meats cooked or uncooked?? Is the nutrition label on the back of the meats going off cooked or uncooked portions?

Ameer
Ameer

Hey Andy, thanks for all the content so far.
I use myfitnesspal to track calories but wanted to see my calories over a weekly calorie intake. When you are tracking for yourself or clients do you ever use a spreadsheet to track intake of calories/macros. If so is it included within your book? Thanks Ameer

Lil
Lil

looking to calculate my macros. thank you!

Gustaf
Gustaf

Hi Andy,

How would I go about counting the macros in deep fried food, for example cutlets?

Lauren
Lauren

Great read. thanks

Jason Dimart
Jason Dimart

Best website on the net. Thank you for sharing your valuable knowledge.

Jade
Jade

Macro calculation help?

Ryan Blair
Ryan Blair

Andy,
Fantastic stuff here. I have calculated my macros and am all set for rest days. I’m at ~14% BF. My question is for training days.
I am 42 and have some issues causing me to train at a lower weight higher rep level and not train as intense as I used to be able to. I have some nerve damage producing a really weak arm and an SI joint I’m trying to rehab. I also have a sedentary desk job.

So my question is on training days I have calculated 80-85 gr of carb per meal x3 meals, 20 gr fat, 60 gr protein. I hit my macros for the first 2 meals, by meal 3 I just wanted to skip the carbs and eat the protein/fat and go to bed. I’m trying to cut, so is that acceptable, or should I just power through? I also workout fasted 6:00 am.
Thanks for the guidance.
Ryan