Are macronutrients deterimined by lean bodyweight or total bodyweight?

[nick2788]

I'm trying to get lean, so I'm determining what my macronutrients should be. Am I multiplying my daily calorie, protein, carbs, and fats by lean (fat free) bodyweight or total bodyweight?


I've herd several different opinions, one says its lean bodyweight. Another says its total bodyweight, and finally I've heard that daily protein needs is calculated by total bodyweight and carbs are calculated by lean bodyweight. I'm really confused...

Thanks
Nick

 

[PreMier]

total macros should come from total body mass. some people like to say 1-2g of protein for lbm.. but macros are for total

 

[Built]

There are a variety of ways to set up diet.

The simplest way to figure it, I think, is to set minimums for protein and fat based on lean mass. In my little mind, I think "at least feed the part you want to keep".

I also find it's a safer recommendation for people who are significantly overfat, since an obese man at 300 lbs may only carry 180 pounds of lean mass. 360g protein may be a good idea for him, but he does NOT need 600g!

Here's a brief synopsis of how to go about it:

• Figure a rough approximation of your lean mass.
• Get in at least a gram of protein per pound lean mass
• Get in at least a half a gram of fat per pound lean mass
• Fill the rest of your calorie budget by comfort - ie from carbs, extra protein, extra fat, or some combination of all three.
• Get in about 25g fibre

The rest comes down to personal preference and goal-driven individuation.

As an example, I weigh about 140 lbs and have about 115 lbs of lean mass.
Maintenance for me is 2200 calories.
So long as my protein is over 115g and my fats are over 57.5g per day, I'm good. Personally, I like to get in closer to 200g protein and 100g fat, but that's based on my experience telling me what is comfortable.

Hope that helps.