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Anthony Myers

My name is Anthony. I'm the main author of MuscleClass.com. Download my $77 muscle building course for free here - > Click here to download

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154 Comments

  1. 72

    Darrel

    Hi Anthony, greetings from Malaysia. I’ve been tracking my macros for a year, did see some fat loss and muscle gains. But it seems like I’m on your so called maintenance level. I’ve been working out hard and see no muscle gains after my transformation. My current body fat is 9.2% , and I want to gain more lean muscles . What should I do? Your comment would definitely be appreciated . :)

    Reply
    1. 72.1

      Anthony Myers

      Hey Darrel,

      Greetings from the U.S. :)

      If your goal is to gain then you need to increase your maintenance calories by about 250-350 calories.

      This should put you at almost .75lb a week, which should be lean weight so long as you’re training hard.

      Reply
  2. 71

    Janae

    I sincerely appreciate your informative post Anthony. I’m just learning about macros and aiming to start a new plan on 12/1. I’m a female, approximately 5’6 and currently about 175…looking to lose weight. Had a baby a while back and it’s been a struggle to get back to my pre-baby weight of 155. I believe I calculated that I needed 2100 cal/day. I’m sure you’re swamped, but any chance you can tell me if that’s correct? Also need help calculating my macros. Thanks in advance! :)

    Reply
    1. 71.1

      Anthony Myers

      Hey Janae,

      Good luck starting your new eating plan today :).

      I’ve actually been working with tons of people since I originally wrote this post and have learned a lot about what works and makes for an easier to follow diet and still gets great results.

      I will update this post soon, but here’s what I would do if I were you.

      Take that original 2,100 calories and minus 20% from it.

      So go for 1,680 calories a day.

      Reply
  3. 70

    jamie

    hi i am 38 6,0 ft 190 pounds with about 23% body fat i train 5 time a week ,how meany calories a day will i need to get ripped thanks

    Reply
    1. 70.1

      Anthony Myers

      Hey Jamie,

      I’d aim for about 2,000 – 2,500 depending on how active you are on a daily basis (desk job vs manual labor, hobbies, etc.).

      Reply
  4. 69

    Crystal Gonzalez

    What about the other nutrients such as potassium, sugar, cholesterol, fiber? And as working out..how many calories should be burned? I’m a 33 year old female with a bmi of 29.9, weighing at 190lbs, and wanting to lose 40lbs and gain lean muscles? Please help.

    Reply
    1. 69.1

      Anthony Myers

      Hey Crystal,

      I actually do not keep track of things like potassium, sugar, cholesterol, etc.

      There is some evidence to show that fiber is important enough to track, but it’s not something I personally track.

      I follow a 80% clean diet, 20% of the stuff I eat is less than ideal- I actually just got back from Chipotle, a lot of people might gasp and say “Omg he’s eating junk food while he’s cutting?” but the weight continues to fall off.

      I supplement with a high quality multi vitamin so as for potassium, vitamins, etc. I’m not too worried about it.

      Reply
  5. 68

    Kelley

    Hello,

    I am brand new to this. I have been working with a personal trainer for about a year now. I want to take it up a notch and have been trying to learn about the Macro’s. Your post is very helpful. I am 38 years old. Current weight is 97-98 lbs. I am 5’1″. last time we checked my body fat was 14.6 I believe. I want to keep fat low and build muscle at the same time. What would you recommend for me?

    Reply
    1. 68.1

      Anthony Myers

      Hey Kelley,

      First thing is first, are you male or female? The name throws me off! I know some men named Kelley as well as some women.

      Also, is your goal to gain weight or lose weight?

      Let me know that first and I’ll make sure you get what you need.

      Reply
      1. 68.1.1

        KELLEY

        Hi Anthony,

        Thank you for writing back. I am a female. I want to gain muscle and keep body fat low. so I am not sure if you would consider that as gaining weight.

        Reply
        1. 68.1.1.1

          Anthony Myers

          Kelley,

          Similiar advice that I gave to Darrel below…

          If your goal is to gain muscle, then yes I would consider that as gaining.

          So what I would do is calculate your maintenance calories, then increase it slightly (by like 250 calories), as long as you are working out hard, the weight you gain should be slow and clean.

          Reply
  6. 67

    Mike

    Hey, Anthony. I’m 6’0 165-170. I work at a warehouse so I’m on me feet 8-10 hours a day. I want to get lean but not sure how much calories I should eat?

    Reply
    1. 67.1

      Anthony Myers

      Hey Mike, I personally would shoot for ~2,500 if I were in your shoes.

      As long as you’re hitting 40/40/20 like i outlined in post (and training hard) I think it would be relatively easy to get lean.

      Is your body fat high already? At 6 foot 170 I can’t imagine that you are fat, I think based one what you are telling me if you really buckle down and follow a strict
      diet of 2,000-2,500 calories/day and 40/40/20 (plus working out 3-4 times a week) you could easily get quite lean in 6-8 weeks.

      Reply
      1. 67.1.1

        Mike

        No, I’m a slim guy. I want to gain some size. I just didn’t want to consume more than I need.

        Reply

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