Starting Weight 291.2 lbs -> Goal Weight 255 lbs
Height 6ft2in
Will be doing at least 45 minutes of Cardio every Tuesday Thursday Friday and Sunday (schedule is messy)
Will be lifting weights (Upper/Lower days with Core work on both days) every Tuesday and Thursday.
This is purely for myself to keep myself motivated and to be easy to track.
2669.7 BMR
3202 kCal Work Day -> -20% = 2562 kCal
3670 kCal Average Workout Day -> -20% = 2936 kCal
4137 kCal Hard workout Day -> -20% = 3310 kCal
after being given your multiplied and reduced bmr, you must realize that each gram of protein or carb is amounted to 4kcal, and a gram of fat to 9kcal. knowing this, count your own body weight and multiply that weight by 1-1.5g, depending on how much protein you want to incorporate into your macros. 1.7g per kg of protein was tested to be of the highest potential in being synthesized by the kidneys for its amino acids' various purposes. bigger amounts yielded no better results whatsoever. after getting the amount of those grams, multiply by 4- that's the kcal amount of the grams. now for the fats, the process is reversed, take the whole bmr number and multiply by 0.3, that's 30%, and there's your fat amount in kcal. divide by 9 to get the gram amount. the rest is carbs, meaning whatever kcal you got from calculating the protein and the fats, reducing that and getting whatever's left in carb kcal amount, which is then divided by 4 to receive its gram amount.
^ for my own understanding of how this shit works