Bodybuilding Macros is this right.

thegame

i weight 12 stone which is 168 pounds and want to use macros with my fitness pal app..

so i use a macro calculator is this right can anyone let me know

168grams of protein
64% of fats
404 Carbs

im trying to gain muscle and lose fat

Stench Blossoms

What are they in percentages? And what percentages are you trying to use?

thegame

this is what i did.saw a video on youtube on how to do macros so im new to all this.

168lbs x 17 = 2856 calories
168 grams of protein
64grams of fat
404 carbs

Stench Blossoms

If you want to lose fat you need to eat at a deficit. If you want to gain muscle you need to eat at a surplus.

Pick which one you want.

Then use myfitnesspal to sort it out. Go to goals > change goals> custom goals> and set your percentages for whichever plan you are following.

thegame

going to bulk and do 2790 cals a day

50% carbs
40% protein
10% fats

Martin MacDonald Nutrition

thegame wrote: »

going to bulk and do 2790 cals a day

50% carbs
40% protein
10% fats

Wouldn't recommend going as low as 10% on fat on a long term basis if you are trying to gain muscle. Well, wouldn't advise it under any goal actually.

At 168lbs, 168g of protein is the upper limit of what you will need therefore 40% protein is far more than is necessary, shoot for 25%. If you want to keep fat lower than carbs then eat 0.5 x bodyweight (lbs) in fat and then cycle your carbohydrate based on training.