I'll help You with macros! :)

[RedHotBanana Junior Member Find all posts View Profile Close RedHotBanana]

Hi! Many people helped me here, mainly in my PE trip, and I was wondering is there anything I can do to help others on the forum, it so happens that I workout a little time already (dont consider me as bodybuilder, just treating my own body as my temple, trying to look good and stay healthy, and of course "Become the Buff Dude!" ) and I noticed that many of my friends have no idea how to calculate theirs caloric needs, and as we all know this is the core part of building our bodies and improving workout (but that is story for other post). So I decided to help You in that field.
It's obwious every body is different body and no calculations will be 100% accurate, but calculating this way will be much more accurate than internet calculators depending only on weight and height. And having that You can already start to observe how You react and implement micro adjustments.
So if anybody is interested in calculating macros and calories needs or any help in training I'm waiting here I'll help with calculating carbs, protein and fat needs and of course overall caloric need. I can help with training suggestions. But remember, I am not a doctor or specialist! You are the one who should know your body best. Treat my words only as suggestions and help in starting of accumulating of knowledge and exploring yourself!

[CUSP82 Administrator Admin of the Month Dec 2014PEGym Hero Find all posts View Profile Close CUSP82]

Thank you for your offer. I am sure it will help many here.

[master-gauge Senior Member Member of the Month May 2016 Find all posts View Profile Close master-gauge]

I'll bite, no pun.. what is your method?? I would be looking at doing it in a intermittent fasting method thou...

[corageon Banned Find all posts View Profile Close corageon]

Sometimes we count too much and this turns into an obsession..though.

[corageon Banned Find all posts View Profile Close corageon]

Other than that, great post OP!!

[BvckWood Banned Find all posts View Profile Close BvckWood]

Just calculate your maintenance calorie range. To bulk add 200-500 cals, and to cut take off 200-500. To calculate maintenance calories take your body weight x 14-17. That will give you an estimate of the calories to consume to maintain your current weight.

[RedHotBanana Junior Member Find all posts View Profile Close RedHotBanana]

For the beginning You can use method mentioned above, or any other calculator. If You want to be more accurate and calculate macros more "for You" I recommend what follows:
First we have TDEE, its Total Daily Energy Expenditure, its your's overall daily caloric need. It consists of Basal Metabolic Rate + Thermic Effect of Activity + Thermic Effect of Food + Non Exercise Activity Thermogenesis

TDEE = BMR + TEA + TEF + NEAT

BMR - Basal Metabolic Rate
for man:
BMR= (9.99 X weight (kg)) + (6.25 X height (cm)) - (4.92 X age) + 5
for woman:
BMR= (9.99 X weight (kg)) + (6.25 X height (cm)) - (4.92 X age) - 161

TEA - Thermic Effect of Activity:

Strength workout:
7 - 9 kcal for each minute depending on intensity
+EPOC (included in TEA) - Calories burned after acitvity:
4-7% of BMR.

Aerobic training
5 - 10 kcal for each minute depending on intensity
EPOC - Calories burned after acitvity
-low intensity - additional 5 kcal
-medium intensity - additional 35 kcal
-high intensity - additional 180 kcal

NEAT - Non Exercise Activity Thermogenesis
NEAT most often varies between 200-900 kcal. You should condition it on Your body type.
200-400 kcal - endomorph
400-500 kcal - mesomorph.
700-900 kcal - ectomorph

TEF - Thermic Effect of Food
6-10% from (BMR + TEA + TEF + NEAT)


In case it is not clear i forward example from one of Polish forum:

Man, ekto, 20 years old, 60 kgs, 180 cm, 3 high intensity strength workout 45 minutes each, aerobic training 5-10 mins before and after workout.

1. Basal Metabolic Rate(BMR):
BMR = (9.99 X 60 (kg)) + (6.25 X 180 (cm)) - (4.92 X 20) + 5 = 1631 kcal
2. Thermic Effect of Activity(TEA):
Strength workout - 3 x 45 min x 9 + EPOC(3 x (7% from 1631 = 114)) = 1558 kcal
3. Point 2 result is divided by 7(days of week) = 223 kcal
4. We're summing results from points 1 and 3:
(BMR)1631 kcal + (TEA)223 kcal = 1854 kcal
5. Adding NEAT:
1854 kcal + 900 kcal = 2754 kcal
6. Calculating and adding TEF
2754 + TEF(10% z 2754 = 275) = 2754 + 275 = 3029 kcal

You said something about IF, so I assume You know what it is all about in dieting (IF bases highly on hormonal and insuline effects) and what is great in this calculating method is that, as You can see in TEA that You can take 7-9kcal for each minute of workout, and if you already know Your body You are able to specify if You're -endo or -ekto and gues the actual calories burn But as I said before it's all about trying and adjusting: diet, workout, jump on weight, use mirror and try +100kcal, -100 kcal Macros proportions depends on your goal.

I'm finding this as most accurate calculation method, if any mod shares my opinion he may consider pinning this post or thread in dieting forum cause as far as i'm concerned calculating calories is the most often asked question and the very base of workout.