though this is an old thread, i figured id offer some advice since no else has.
after figuring your basal metabolic rate (BMR) with the stats you posted on jan 23, you should be consuming between 2775 to 3100 kcals a day assuming you work out 3-5 days a week.
a general rule of thumb for dividing macros would be 20/40/40 = 20% kcals from fat, 40% from protein and 40% from carbs.
an example would be
2775 kcals/day
fat / pro /carbs
61.6/277.5/277.5 =grams
555/1110/1110 = kcals
3100 kcals/day
fat / pro /carbs
68.9/310/310 = grams
620/1240/1240 = kcals
though this is old, i hope it helps you out
you can use this in the future as your stats change to help with your dieting. this is the base for where your calories should start
First of all you need to calculate your theoric daily caloric need, more precisely the total calories your body uses to produce energy for your daily activities.
This comprehends working, training, eating, having sex and even sleeping.
We're gonna use the most common formula to calculate it, the Harris Benedict Formula for Calorie Calculations:
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR).
This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has.
Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”
Let's have a peek on a few things before starting to explain the formula:
1. BMR (Basal Metabolic Rate) is the total amount of calories the body needs while in a vegetative state.
So we need to multiplicate it to a certain factor based on the level of daily activity of an individual (from sedentary to extra active).
2. The formula is based on European units (Kg, cm):
1 Kg = 2.2 lbs / 1 lbs = 0.45 Kg
1 cm = 0.39 inches / 1 inch = 2.54 cm
1 foot = 12 inches
Harris Benedict Formula for Men:
BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)
Example for a 200lbs man, 6 feet tall at 25yo:
BMR = 66 + (13.7 x 200 x 0.45) + (5 x 6 x 12 x 2.54) - (6.8 x 25) = 2043 calories
Now that we have our BMR we should multiply it to the appropriate factor referring to the activity level:
1. Sedentary - Office job, no exercise = BMR x 1.25
2. Lightly Active - Office job, sport 3 days a week = BMR x 1.375
3. Moderately Active - Light manual job, sport 3-5 days a week = BMR x 1.55
4. Very Active - Manual job, sport 5 days a week = BMR x 1.725
5. Extra Active - Heavy manual job, sport 6-7 days a week = BMR x 1.9
Example for our 2043 BMR male:
Assuming a moderately active life, his daily caloric expenditure should be: 2043 x 1.55 = 3167 calories.
THIS IS THE THEORIC CALORIC AMOUNT AN INDIVIDUAL NEEDS TO MAINTAIN HIS WEIGHT.
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