Calculate Your Caloric Intake

5 Comments

• Othmane Hadi says:

  2014-05-27 at 07:16

  Hello Dear Marc , I am a new member , please can you make somes videos about your bulking diet and program . sorry for my bad english , actually I speak only french Thank you a lot for motivation , you are the Best !

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• Marc Fitt says:

  2013-10-31 at 19:19

  Hi Kamil, I’m not sure if you used it or not but the nutrition planner I created will help you track and know exactly how many calories you need a day; http://members.marcfitt.com/downloads/
  Now let’s talk about your ratio of protein, carbs and fat. I’m a big believer in a high protein diet, but not too much because it can damage your kidneys. Our body can only absorb a certain amount of protein per meal, around 30-40g. Taking that in consideration, if we want to optimize the protein intake to repair muscle, build muscle and lose weight, a person who has 7 meals a day should eat around 280g of protein a day. Right now you are at 160, so it’s not what I suggest. Also, 20% of your calories in fat is good and the rest of calories in the carbs. I think the issue we have is you take too much carbs to drop your body fat, also depending on how you workout (intensity) it will play a big role. While cutting you are suppose to burn a lot of calories, so to do so you have to do 20-30 repetitions and take minimum rest time (30-45 sec). For your cardio, if you want to burn more fat, I suggest you do ”HIIT Cardio” 3-4 times per week. Just warm-up your legs with slow walking on the treadmill, or outside for about 5 minutes before you do any kind of intense cardio. When you are ready, you will sprint for 30 seconds, and walk for 1 minute. Repeat the process for 4 to 6 sets in total. This type of cardio is the best to burn fat as well as a lot of calories in a very short amount of time. I hope these tips help you out :)

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  • kamil l says:

    2013-11-02 at 14:59

    Well I used it, it it told me I need to eat at least 2 500 calories to mainten. Atm I am at 2 000 calories and as u said I try to split it so i have high protein intake. Before you said split 40/40/20 works for you. So I decided to run it and see what happens, That being said, I should eat 209 g of protein/carbs and 46 g of fat. But just know i read your comment and you wrote i should be eating 280g of protein that would mean i would have to eat 140 g of carbs. Isn’t it too low? I know when I am at low carb diet, I am not a funny person. Btw I do carido, sometimes I do normal 30/45 min cycling and sometimes i do hit cardio same as u mentioned just cycling cuz I dont have space to sprint. The last thing is that I am small but not fat, I have some belly fat and im guessing 20% Bf. maybe less/more, but thanks to my small size and I totally slim compare to others. So i dont know if i should stay on cutting or clean bulk with +100 calories ( i dont have much muscle mass, medium i would say, my abs are comming out but the stubborn belly fat is preventing them to raise totally)

    Anyway I really am glad you responded to my question. Just keep going.
    Btw you inspirated me for my new oats meal. Same as in your video about pre-workout meal. Mix oats into powder but then I just add water and put into microwawer for a while. It makes a nice and smooth texture to eat fast. :)

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• kamil l says:

  2013-10-29 at 14:54

  I don’t know if I can ask you here or instead of it send an email, but I think you already answered this kind of question so many times. However I am currently having some problem with calories intake. To be honest I tried IF – intermittent fasting, to get my Body fat lower. And it worked for my, but it was hard and i think i lost major part of my muscle mass. So I switched back at eating each 3 hours cca. I used same formula, used planner and My maintenace intake is about 2455. Im 19 years, 169 cm, I know is low, I look as a kid :((((, my weight is 59kg and my activity level is about 1,55 because I work 6 times per week and i do cardio 5 times per week ( 30 min cca ). I know it should be higher, however I am a student, I sit all day in school and then at home and my only activity is working out and the cardio ( cycling, rope jumping). And the PROBLEM is I set -400,500 calloric deficit and I still GAIN WEIGHT. How Comes ? Did i scwred up my gens by IF or my body just doesn’t destroy and use this food enough ? Please help me, I really wanna lose weight to be at 10% body fat at least. Right now im at 18-15 i guess …

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  • kamil l says:

    2013-10-29 at 15:23

    yeah and my macros are = 20% fats, 1,25 * my weight in pounds is my protein ( 128*1,25=160) and the rest are carbs. But I try to stay away from sugars in carbs and focus on complex ones. I take only dextrose as u suggest 25g and a bannana or some fruit before or after my cardio/working out …

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