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Thread: Calories needed

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    Registered User OldPapa's Avatar
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    Calories needed

    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.
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    team ketchup AdamWW's Avatar
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    Originally Posted by OldPapa View Post
    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?
    The power of carbs compels me!
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    Registered User cmacken's Avatar
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    You can probably use 1 gram of protein and .5 grams of fat per pound of lean body mass as a minimum and be fine.
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    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
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    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
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    Registered User OldPapa's Avatar
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    Originally Posted by AdamWW View Post
    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?
    I guessed my bf% based on photos I've looked at. I just started going back to the gym a few months ago.
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    team ketchup AdamWW's Avatar
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    Originally Posted by OldPapa View Post
    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
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    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?
    Last edited by OldPapa; 02-25-2021 at 05:43 PM.
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    team ketchup AdamWW's Avatar
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    Originally Posted by OldPapa View Post
    How do you post pics here?
    You can upload to your profile...
    The power of carbs compels me!
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    Registered User OldPapa's Avatar
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    Originally Posted by AdamWW View Post
    You can upload to your profile...
    Ok, I put 3 on there. What's your guess at bf. The scale says I weigh 201.
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    Originally Posted by OldPapa View Post
    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
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    team ketchup AdamWW's Avatar
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    Originally Posted by OldPapa View Post
    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%
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    You are much higher than 25%

    Honestly, you look more like 35%
    Ok, thanks. That gives me a better idea on how to figure my macros
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    Originally Posted by OldPapa View Post
    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.
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    Registered User OldPapa's Avatar
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    Originally Posted by snailsrus View Post
    um.... why will it help you figure out your macros better? It really won’t matter that much.
    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.
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    Originally Posted by OldPapa View Post
    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
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