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

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Lars
Lars
June 15, 2020 08:55

Hey Andy,

I have been struggling to meet my recommend fat intake of 62 g a day (I am bulking). I rarely make it past 35. How important is fat to muscle growth? What are some fatty foods I can eat without sacrificing my satiety in exchange for higher calorie foods?

christian
christian
April 6, 2020 04:31

Hi Andy, “issue” with a client, female
33 yrs, lot of fat to lose at 63kg, after 8 weeks ( 3 of tracking macros at 1300 ), still don’t lose weight and no great chance in measurements, do you go under 1200-1300 kcal or is too low?

Michael
Michael
September 3, 2019 21:12

Hi Andy how is this possible example you give possible? REST DAY MACROS: 180 g PROTEIN, 104 g FAT, 41 g CARBS . How can you eat that much protein and fat without going over 41gr of carbs. I mean the fat alone will yield over 40grams of carbs

Jack
Jack
July 27, 2019 21:45

I’d have to disagree about the cutting macros. I got the best results at 65% carb, 22% protein, 13% fat. I tried other ratios not as high in carb and never lost much body fat(on the caliper measure). eating less than 65% carb destroys metabolism. stop being a masked advertiser for protein powder, all that >0.9g/lb LBM(for natty’s on a cut) does is get converted into carbs and are not as good a source of energy or recovery as Starch that originated as starch.

Mercedes 0.
Mercedes 0.
June 23, 2019 21:45

For my lean bulk I’m going to start off with 200 calories above my maintenance. How will I know when my body has adapted to that amount. I dont have a scale. Once my body adapts to that amount do I increase the bulk if I want more gains? And/or cut once I’m done?

Mercedes 0.
Mercedes 0.
June 24, 2019 08:02
Reply to  Andy Morgan

Thank you very much for the responce!!

Charles
Charles
September 13, 2018 08:15

Great Guide – thank you for writing it. I am Diabetic and so Carbohydrates aren’t the friendliest nutrient for me.

Can I reduce carbs and increase protein instead?

Thanks

Ivana Castillo
Ivana Castillo
March 14, 2018 21:22

Hello!
So when inputing say a glass of wine at 150 cals into your carb macros, do you recommend people divide the cals by 4 then deduct from daily carb total or just deduct straight calories?

James Johnstone
James Johnstone
January 12, 2018 19:57

Couldn’t help but laugh at your Glasgow comment about the ‘Drinking’ – despite living there.

ajgar
ajgar
January 22, 2017 18:28

Hi Andy,
I’m on a budget, and where I live, soy chunks are 3 times as cheap as eggs and about 10 times as cheap as protein powder(in terms of grams of protein/unit currency). Why don’t I see this revelation anywhere online? Is it likely to be bad for me if I make soy chunks my primary source of protein?

And your website is second to none. You’re a precise writer, a clear thinker and a great researcher.

rachel
rachel
October 14, 2016 11:51

Hi,
Im a female aged 19 weighing about 63.5 kg. When i calculated my macros i got 116g of protein, 51g of fat and 74 grams of carbs… i am lightly active (workout 2-3 times a week)

Is the fat content suppose to be that high?

Thanks, Rachel

toby erikson
toby erikson
September 22, 2016 16:00

Hi Andy,

Into my 2nd month and as I progress additional questions come up that maybe aren’t critical (given the diminishing returns moving up the nutritional pyramid). Nonetheless I want to get the most out of every aspect i can correctly (or most optimally). So you’ll see my comments in the various sections at once today (not to spam, but to keep the content relevant).My questions for this section are:

1. You advise getting at least 50% of daily protein from real food as opposed to powder. Is this just for the sake of satiety, or does real food provide some other benefit beyond this? I only ask because sometimes its easier for me to get most of my protein from a powder on a particular day (without feeling hungry), but i would avoid doing this is there is a real cost (besides satiety).

2. Your guidelines for fiber are min 25g (for men), but maximum 20% of your carbs. With my carb intake at 100g, do i go no more than 20g to avoid going over the maximum? or 25 to make sure I get my minimum? There is a conflict here, so some clarification would be appreciated

As always thanks for all your help.
ciao

toby erikson
toby erikson
September 23, 2016 17:28
Reply to  Andy Morgan

Hi Andy,

To clarify: Yes means that yes this is just for the sake of satiety, therefore all protein from powder is no problem if it occurs?

toby erikson
toby erikson
August 14, 2016 17:56

Hi Andy,

First up sorry if my question is retarded, but i am completely new to all this.

Ive been reading up on your guide and trying to build a meal plan to go with the start of training next week, and i am not clear on one thing in particular.
According to the calculator on your site i need to be inhaling 161g of protein per day.
Now my initial assumption was that i just need to eat a 161 g steak, but looking at nutritional tables on the net, it says that there is roughly 27 g of protein per 100g of steak… does that mean that i need to be eating 592 g of physical steak to get my fix?

That is a buttload of meat, that i am not sure if i can realistically eat without drowning in it…

If this is the case, does the same hold true for the amount of the other macros?

Anyway, again sorry if this is a stupid question, but i hope you can find the time to let me know.

Thanks in advance for your help

regards
toby

Colin
Colin
February 16, 2016 12:06

Question in regards to protein intake. If someone diets from 200lbs with a consistent 200g/day protein intake, and diets to 155lbs to begin a lean gaining phase, is it important to maintain that 200g/day protein intake. Or should the intake be scaled back to about 150-160g/day in favor or calories towards carbs?

TerryD
TerryD
November 9, 2015 02:56

Hi Andy,

Not sure if I need to amend the calculations.

[Deleted by Andy. Reason at end of article.]

That looks really low for the carbs on the rest days. Is this just how it plays out & is expected? Or have a made a mistake? Or do you mediated this, based on experience, as I just fall on a “border” where my values do not work out as well?

Many thanks,
Terry

TerryD
TerryD
November 10, 2015 05:36
Reply to  Andy Morgan

Hi Andy.

Thanks for the prompt reply and apologies for not picking up on the FAQ comment. I actually spent a few hours last night looking through all 17 pages of posts, looking for that type of answer (check the logs ;)).

Again thanks for the great content. One thing I struggled with was food suggestions to fit into my macros and the “https://rippedbody.com/resources-where-to-find-the-best-nutrition-and-training-information-on-the-web/” post sorted that with the food nutrient database link 🙂

Best regards,
Terry

Barbara
Barbara
October 1, 2015 00:59

Thank you, it is a medical reason why my protein is restricted. But the problem I am having is I don’t know what the Carbs and Fats should be at. If its better to have lower carbs or higher carbs. I know my protein will sit right around 20% but i am not sure what the carbs and fats should look like to jumpstart the weight loss again. I have been told that a 50Carbs and 30 Fats, then I am told 45% Carbs and 35 Fat. The 45/35 I seemed to be maintaining on, even though my calories were where they should be, at a deficit. The 50/30 I have been gaining the last 3 weeks about a pound a week, even though I am still eating at a deficit.

Barbara
Barbara
September 28, 2015 01:12

I am so confused from the calculations my brain is going to explode. I have been trying to figure this out, and I have a wrench I have to throw in. My biggest problem is that I have a protein restriction of 70-75g per day MAX from all sources. This was given to me by my doctor and I cannot go over it or I may suffer a reaction. With that being said, I need help in calculating the correct amount of calories and macros. I have been trying to do this and am just mentally exhausted from trying. Its extremely confusing with the converting and I don’t know if its right or what I am doing. I can give you my info….

[Paragraph deleted by Andy.]

JEF
JEF
September 22, 2015 02:14

Andy, as usual, you’ve done a great job with both this section and the Complete Guide. THANK YOU.

I have a protein macro question for you.

In the above section you mention that protein levels are as follows:

1. Cutting is between 1.1 to 1.4 grams per pound of body weight
2. Bulking is between 0.8 to 1 grams per pound of body weight

Going back to the original source, Leangains, protein is put out at a higher number for two specific reasons — keeping people satiated and the higher thermic effects of protein.

My question is this.

I feel more satiated from carbs and fats compared to protein.

If I were to use the 0.82 grams of protein per pound of bodyweight when I’m either cutting OR doing a Leangain bulk, in your experience, is there a reason why I shouldn’t be doing this, given my body preferences.

Thanks in advance for your help!

Senshi Mizu
Senshi Mizu
August 24, 2015 20:50

Hello Andy, as you adviced, i post my question here!

im trying to set up my macros for a cut,

i calculated my BMR using Mifflin St Jeor formula, because i dont know my BF and the Harris B. formula tend to over estimate about 5% up.

So i need some help if you could give me please

Male , 31 years
175 cm
84 kg

I m weight lifting 4 times a week, and 2 others do active rest (cardio)

So i m moderate active, so i multiply my BMR x 1.55 = 2767 kcal

My big question is to calculate the protein / fats ratio.

If i use 1 g / lb = 185 gr of protein , but i know that alan aragon uses the protein to the target BW, so lets say im gonna stay at 72 kg , wich is the best formula, ??

and the fats ??

i want to loose about 0,45 kg / 0,5 kg per week.

can i do this math like this

2767 – 0,50 x 1100 = 2217 kcal its the day by day intake to loose about 0,5 per week, considering that the normal its between 0,45 / 0,6 kg as u mentioned at your guide??

Vincent
Vincent
July 22, 2015 08:51

Hello Andy,

When it comes to using “kg/LBM” or “LB’, which is better to use? For example, for Fat calculation, when I use “kg/LBM”, I get a lower number than if I use “lb”. I am not sure how much I weight currently (I use to weigh myself and fell off the tracks of doing that) and I am not sure what my body fat% is anymore. The information I was using is based on my weight and body fat when I first started cutting.

Thank You,
Vincent

Vincent
Vincent
July 22, 2015 18:19
Reply to  Andy Morgan

Sorry, I didn’t meant to write it as “LB” for lean body mass. I meant to write as lb as in pounds. Like in the Fat section where it says 0.4-0.6/lb. Sorry for the confusion, unless you just answered it and I am not reading it correctly.

Doug
Doug
June 18, 2015 04:41

Hi Andy,
When tracking carbs for the day, do you generally include only starchy carbs/fruits or do you include carbs from vegetables also. On rest days I get quite a bit of my carb intake from vegetables and I have been counting those toward my target. I’m wondering if I’m maybe cutting back too much on the other carb sources for those days.
Thanks.

Doug

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