warren_1987

i am

5'10.5'' (179cm)
170lbs (77kg)

ok i will try a few different ways and then i will make the call.

method 1 -

18-19 x bodyweight in lbs therefore my needs would be

19 x 170 =

kcal-3230

method 2-

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

66+(13.7 x 77) + (5 x 179) - (6.8 x 20)=

kcal-1880 then x by 1.55( for moderate exersice 3-4times a week)

= kcal - 2914

now these two numbers are not that close in reality. but i have multplied the method two by 1.55 in reality i should knock tis up a bit

so i ave decided i will need 3200kcals per day


so that means my macros in a 40 40 20 split will be as follows

1280kcals from prot
1280kcals from carbs
640kcals from fats

which is = to

320g of protien each day
320g of carbs each day
71g of fats each day.

and using the working jawd sowed me (reps to jawd thanx for all the help)

320/6 = 53.3g per meal of protien
320/4 = 80g per meal of carbs ( no carbs after the 6.00 meal)
71/6 = 11.8g per meal

im now going to write out upto 10 days for me to follow ( i know variation and all that and i could get ored but i like routine and rules lol always have) i will use these 10 days as menus for the next month. i am comming tothe end of month one and want to step it up a gear so hence all this lol