So, using a TDEE calculator (that uses the Mifflin-St Jeor formula), I’m told I need X amount of calories per day to _maintain_. The calculator also provided the amount of macronutrients I’d need for maintenance.
Since I’m going to do a 1,000 calorie deficit per day for weight loss, this means the amount of my macronutrients should change, right? Problem is, I don’t know how to calculate what the new values should be for losing weight, not maintaining.
The site list 30%/35%/35% for macronutrients. Would those percentages still be the same for losing weight, taking into account that I’m cutting out 1,000 calories per day?
The actual numbers for the macros are 294g protein, 131g fats, and 147g carbs. So, I’m assuming the percentages stay the same, but not sure how to calculate the new numbers based on the 1,000 calorie deficit.
Any advice? Oh, and happy new year to everyone!
We need to know your total calorie intake after the reduction to even begin to answer your question.
294gram of pure protein is a staggering amount unless you train more then 4 times a week or are very active.
0.8 is what is the lowest most people should go while people that train at a high level usually are recommended betwwen 1.2 to 2.0 times their body weight in kilogram.
just to put it into perspective 1 gram of protein is 4 kcal.
that mean that your protein example would be 1176 kcal alone.
carbs are 4kcal per gram as well so 147x4= 588 kcal
fat on the other hand is 9 kcal per gram
131x9= 1179
1176+588+1179= 2943 kcal
Did you mean the calculator put you at 2943 kcal to maintain?