using the 0.8-1g of protein per lb of bodyweight is such a low number and makes you daily intake very odd

Say i am 6’3” and 180lbs, doing moderate to intense exercise 4-5 days a week, most calculators put this at ~3000kcal for maintenance

At 1g of protein per lb of bodyweight that leaves me with 720kcal worth of protein, assuming 50g of dietary lipids for hormone health, that would mean you’d have to consume 450 grams of carbs in a day, that is what marathon runners or soldiers in the field have

Wouldn’t 2-3g of protein per lb be more reasonable and simply letting your body make up the difference with gluconeogenesis be better?

No one needs close to 500 grams of carbs in a day lol

>>76273867 (OP)
>doing moderate to intense exercise 4-5 days a week, most calculators put this at ~3000kcal for maintenance
And by moderate to intense exercise they mean CARDIO, not weight lifting. These calculators are not accurate for the lifter who is trying to find his macros.

>Wouldn’t 2-3g of protein per lb be more reasonable and simply letting your body make up the difference with gluconeogenesis be better?
No. Why would it? Its expensive as fuck, its boring as fuck to eat that much protein. The body has go trough an additional processing method to get the desired nutrient/energy. Why would that be better then just eating a carb?

>No one needs close to 500 grams of carbs in a day lol
Try doing a lot of cardio..

>>76273880
My current training split is 4 day upper lower with 2 running days a week

What should it look like then? 450g carbs is still way too much

>>76273884
How long is your runs?

>>76273887
I dunno 5-8km or something? Tend to get bored after that.

>>76273867 (OP)
ive been liking having extra glasses of milk, reheated protein shit, etc to eat very often while on the bulk. carb timing is way more difficult because it might be the time of day to lift but your metabolism is super high from recovery or just eating more and youre hungry by the time youre doing your power sets.

also i feel like carbs wise, if not high insulin the protein does nothing you gotta be in the sweet spot for gians because ive seen better gains in a week than in any month before and just lost it and i have no clue why, has to be nutrient timing imo.

>>76273895
This calculator is accurate
https://scoobyswork.shop/calorie-calculator/#charts

As sedentary/little exercise it estimates your TDEE at 2563
A lifting session burns like 100-150 maybe 200 calories so on lifting days 2563 +150cals

On running days use a generic running calculator to estimate calories burned doing cardio https://www.calculator.net/calories-burned-calculator.html
probably 200-400calories

Basically
most calculators over estimate calorie needs and activity on them means cardio
Lifting days 2600-2700 calories
running days 2700-2900
rest days 2563

You can definitely go higher on the fat.
If you want to eat 2-3g protein per lbs you can do that but i don't see why that would be better then eating carbs. 2g prot per lbs is 360g protein a day.

>>76273966
>scooby
lol, he underestimates quite a bit, lost of people have used his shit and spun their wheels indefinitely

take whatever he gives you and add 10-15% for the real number

>>76274003
I find it to be perfect every time.

>>76273867 (OP)
stop thinking and just follow the following. You're not active enough for 3000kcals as maintenance unless you're an enormous powershitter, roidtranny or deathjogger.

>only eating protein and carbs
retard alert

>>76274003
kek you are to dumb to troll. I win

>>76273867 (OP)
did you write all of this up without remembering even for a second about the existence of fats?
Or are you some kind of inverse keto-schizo?

>>76274535
The Carbo-schizo

>>76273867 (OP)
Middle Ground?
What often works better for lifters or lean people aiming for body recomposition:

1.2–1.6g/lb protein (say 220–290g at your size)

70–100g fat (for hormones and satiety)

Remainder to carbs (150–250g depending on performance goals)

That keeps you in:

High-protein territory (far beyond RDA)

Moderate fat (not minimal)

Carbs that reflect your output, not a marathoner's

Bottom Line
You're right—most people don't need 450g of carbs, and 1g/lb protein often undershoots the needs of lifters or active individuals aiming for body recomposition.

Bumping protein up to 1.5–2g/lb is a very reasonable and often optimal strategy for:

Lean muscle preservation

Performance maintenance

Satiety and metabolic flexibility

Just don’t expect it to turn you into a ketone-burning machine unless you're also slashing carbs. Your body will still need glucose—it’ll just make it itself.

Let me know if you want sample macros or a meal layout for your current goals.

>>76274535
You only need enough lipids to support hormone health, which tops out at around 40-50g a day

>>76273867 (OP)
Everyone that I know that has impressive physique (irl) takes way more protein than that. Most of them take around 3g of protein per kg.

>>76274572
just cause you say lipids doesn't mean you are smart

>>76274582
Doesn’t change the fact that you only need like 4-5 eggs worth a day, beyond that it’s pointless

>>76274572
but wouldn't you rather eat a bit more than 50g of fat anyway than having to eat half a kilo of carbs? Fat is more than two times denser calorie-wise

>>76274604
No i don’t like greasy food

>>76274632
nuts have a lot of fat and don't feel greasy at all, but I get that you wouldn't want to scarf down a lot of almonds every day

>>76274549
How the fuck do you eat 220g or more protein a day. Eating 170g is already pretty hard for me. You have to eat a pound of meat a day to reach that

>>76273940
For lifting yes timing makes a difference that's why pre-workout drink is a thing. For gains i think it's important to get protien in 30 minutes or less after workout and then make sure to go to sleep with protien in your stomach for sleep gains. Otherwise it doesn't matter too much on specific timing. Basically dont deprive yourself of protien right after you cause synthesis response and during major recovery (sleep).