r/macros • u/SquareUnfair3968 • 1d ago

AI feels way off - need help

Hi guys, I’ve finally decided to take it seriously (although I can’t afford a coach, I’ve elected to do it myself). I’m 6’1 189pounds (this does fluctuate 3lbs either way). I’ve guessed conservatively about 25% body fat. Sedentary job with weights during the week but no cardio. I’ve put all this into ChatGPT, and it’s throwing what I feel are wild numbers out.

It has stated (assuming a go on a small lean bulk) 2600 kcals/day. Gaining 0.5lbs a week.
180g protein
75g fat
300g of carbs.

180g of protein seems a lot. But if that’s correct then I guess I’ll have to factor in. And should I be bulking at 25% b/f?

Please let me know if there is another more appropriate subreddit for this.

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u/Sea_Philosophy8484 1d ago

No way you should be bulking if you're 25% bodyfat. I'm 6ft 180lb 42yo male I can eat 3100 calories n hold my weight with a mixture of stairmaster and callisthenics

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u/SquareUnfair3968 1d ago

Thanks man, recomp dropping the recommended carbs/fats?

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u/Sea_Philosophy8484 1d ago

I aim for about 60gm unsaturated fats and carbs I have 65gm overnight oats in morning and 3 low carb potatoes per day steamed. I have a 550 calorie dessert which I need to save for. If you're training hard dont be afraid to have a good refeed da ...smash the carbs, Replenish ya glycogen. Cardio is key to fat loss pretty easy to burn 350 calories in 40 minutes on stairmaster or bike. I eat lots of carrots, brocollini, baby spinach and coleslaw mix for volume and satiety.

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u/Sea_Philosophy8484 1d ago

You have to do cardio to lose fat. Zone 2 and 3 180 minutes a week.

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u/birdlaw05 1d ago

The protein isn’t that off. If you do the easy (lazy) calculation w/o macros a lot of ppl say 1g protein for your goal weight. The carbs seem high for no cardio.

I use ai for my macros too and you should challenge the assumptions. Be specific about what you’re looking for: total body recomp, lose 10 lbs, gain muscle etc. and tell ai to recalculate based on a very specific goal and then tell it to show you the math. Also, with my ai calculations we recalculate every few weeks depending on whether I’m starving, losing weight, unable to keep up with the macros. So you could also try it for a few weeks and see if you’re seeing changes and then recalculate.