Calculating Macros for Weight Loss/Body Recomp

Nutrition Q&A [Moderated]
1

Thanks in advance for taking the time to read and respond…

45 year old male
6’0 229lb 28%-29%BF

I’m running Hypertrophy 1 right now and I’m on week 2 (recently finished the free version of Bridge, per Alan Thrall’s recommendation). For the duration of the program I would like to drop 5-10% of my body fat and decrease my weight to 220-225. When figuring out my calorie and macro goals, should I calculate based on current weight or my goal weight?

Although as I was typing I started to think weight loss numbers might be arbitrary because I primarily want to improve my body comp and strength - so if I guess I would be fine with 229lbs at 20-25% body fat for now - sorry, no question here I guess, just a middle aged man rambling…

2

What’s your waist circumference?

3

Waist circumference is 42 inches

4

Thanks for the reply, Omar. We’d recommend weight loss at 2.5% bodyweight per month with a target waist of < 37". I think that whatever numbers (macro or calorie wise) you start from will need to be adjusted based on the results. In other words, if you need to lower the calorie and macronutrient intake to facilitate further weight loss - do it :slight_smile:

5

Sounds good, Thank you!

6

Sorry for my intervention, but I am curious, is there any formula to calculate how much weight you can lose monthly? I know that losing a lot of weight in a short time is unhealthy. How do I know when reaching the limit?