Thread: Calories needed

Originally Posted by OldPapa

I am 5'9" and weigh 200lb. I estimate I'm about 25%bf. My short term goal is to weigh about 180 at around 12%bf. Should my macros match my final goal no matter how far away it is from where I'm at? I don't really do any aerobics, just heavy lifting to grow.

That isn't a short term goal... you're talking about adding 8-9lb of muscle tissue... and that assumes your 25% BF estimate is accurate, which I kind of doubt.

How long have you been lifting?

Honestly, I'd just go into a deficit of 500 cals or so; shoot to lose 1 lb per week consistently; keep protein high at 180g per day and continue lifting heavy.
You'll lose fat, retain muscle
Loose around 20 lbs and see where you are

Short term goal, going from 25% to 12% body fat is not a short term process. First you would need to lose more than 20 lbs then probably bulk and cut a few times. 12% at 5’9 180 is yolked

Originally Posted by OldPapa

I guessed my bf% based on photos I've looked at. I just started going back to the gym a few months ago.

Well, you could share them here as well if you want an assessment. I really doubt it's 25%... unless you're seriously jacked

Originally Posted by AdamWW

Well, you could share them here as well if you want an assessment. I really doubt it's 25%... unless you're seriously jacked

How do you post pics here?

Originally Posted by OldPapa

How do you post pics here?

You can upload to your profile...

Originally Posted by OldPapa

Ok, I put 3 on there. What's your guess at bf. The scale says I weigh 201.

oh well I’d say above 30% similar build to my spouse. He’s 5’8 200ish. You have a long way to go and will most likely super happy with a body fat of 20% and lose 40 lbs

Originally Posted by OldPapa

Ok, I put 3 on there. What's your guess at bf. The scale says I weigh 201.

You are much higher than 25%

Honestly, you look more like 35%

Originally Posted by OldPapa

Ok, thanks. That gives me a better idea on how to figure my macros

um.... why will it help you figure out your macros better? It really won’t matter that much.

Originally Posted by OldPapa

Just thinking if I knew what my lean body mass was I could eat for that weight plus extra protein so I don't lose muscle.

all you need to do is eat at a deficit and get minimum protein and fat Grams.

You’ll know if you’re eating at a deficit if you’re losing weight. Body fat percentage won’t tell you on it’s own how many calories to eat to drop weight