![]() In fact, in high school, and college, she wasn’t happy with her body at all. While she has an enviable body today, this wasn’t always the case. She made a name for herself through helping other women to workout with motivational and instructional posts. Protein generally keeps you fuller longer, has a higher thermogenic effect (ie you get a slight calorie “discount” for protein), and given the various sources of science out there, your body has some chance of being able to use more than your current 125P. Katy Hearn is a professional personal trainer and social media celebrity from Maryland, U.S.A. These work seamlessly with our weight lifting programs. Start by entering your data & the calculator will give you customized macro goals. If you do want to “bulk”, you should make sure you’re actually lifting heavy/trying to lift more with each session, and instead of carbs try to add an even split of carbs and protein. Free to everyone in the app is our Macro Calculator. None of this solves your hunger problem though, so another angle some sports folks consider is a re-feed period where you do actually eat the 1,700 a day for a week or so before going back to your deficit target of 1,200 a day. This sounds unsustainably low, so it would probably be worth rounding up to 1,200 a day. If you wanted to target a pound of fat loss every week you’d be looking at 1,016 a day. I put your stats in, picked a random age (24) and random body fat (27%) and chose sedentary/no exercise and it gave 1,500 as your TDEE. To cut a pound a week that’s -500/day for a 1,500 calorie daily target. Instead, you should always base your calorie goals on sedentary/no activity.įor example, I’m a visibly muscular but also slightly chubby 5’6” dude at 170 pounds and my total daily energy expenditure (TDEE) is 2,000. What I think happened is you entered your exercise frequency, and it scaled your cams up based on that. To calculate your daily calorie and macro goals, simply fill out the information on my calculator below Further details on calculating your macros are available in my nutrition guide. Sounds like you’re doing well, so congrats on your success so far! For a 5’1” female at 125 pounds 1700 definitely sounds like you’re too much. You could also increase fats a bit as well if that fits your tastes. ![]() Your protein target looks fine to keep how it is (you could go higher if you prefer it), but I'd primarily increase carbs in a bulk. Sometimes it's worth staying at the same calorie level for several weeks before making adjustments, because water retention can mask fat loss (the stall and whoosh effect).Īlso, you don't need more protein to bulk-its actually more critical to keep protein high in a deficit. If you lose faster than that (risking muscle loss), add 100-200 calories. If you are losing slower than that, reduce calories by 100-200 and see what happens. The goal is to lose between ~.5-1% of body weight a week, based on weekly averages. If you have been tracking your weight and macros so far, you can use that data to figure out your cutting calories. At best they are informed guesses to get you started. Online calorie calculators use different algorithms to make predictions of your TDEE.
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