Macronutrients

[Romedoggy]

I've read the protein/carbs should be 1x your weight in lbs., is that right?

How do you figure out the other macronutrients like fats? Also, is there a baseline formula for figuring out your calories based on weight? Like if you weigh x, then you should be eating approx. y in calories to maintain your current weight? Can I start with a calculation like that, so I can get started on my diet? Then I could adjust after that?

[Erik]

I've read the protein/carbs should be 1x your weight in lbs., is that right?

For protein, that is approximately correct. For carbs, no, not necessarily. Carb intake is dependent on a number of different factors:

1. Volume of exercise
2. Frequency of exercise
3. Intensity of exercise
4. Insulin sensitivity - or more simply how well you tolerate carbohydrates.

Most dieting for fat loss will adopt a carb intake lower than 1g/lb as a weekly average (unless they're already pretty light).

You don't have to have a static carb intake - one easy way of doing it is to just eat more carbs on the days you're training weights and less carbs on the days you're not training with weights.


How do you figure out the other macronutrients like fats?

Fat makes up the rest.

So if you know how many calories you're going to consume, and you know how much protein and carbs you want to take in, it becomes some simple math to determine the fat intake as it's serving as a simple caloric ballast to bring you to your overall caloric goals.

For example,

1500 calories
150g protein (600 calories there)
100g carbs (400 calories there)

So you have 500 calories left over to meet your 1500-calorie goal.

500/9 = 55g fat.


Also, is there a baseline formula for figuring out your calories based on weight? Like if you weigh x, then you should be eating approx. y in calories to maintain your current weight? Can I start with a calculation like that, so I can get started on my diet? Then I could adjust after that?

On average, maintenance calories is typically going to fall in the 14-15x TBW (total bodyweight) range.

Fat loss calories tend to start at around 12xTBW assuming normal activity levels. Some need to go a bit lower than that if they're more sedentary during the day for example.

[Romedoggy]

So...for the carb answer...is that kind of like carb/calorie cycling?

[Erik]

So...for the carb answer...is that kind of like carb/calorie cycling?

Loosely I suppose you might consider it that.

[Romedoggy]

Thanks Thunder. This is great info. It really helped a lot!

[Romedoggy]

Just one more question...

I weight 150, so using your calorie formula (150x14) I am eating approximatly 2100 calories.
I want to lose fat, so I reduce that from 2100 to (150x11) 1650.
So...150 g of protien is 600 calories, and reducing carbs to 100g is 400 calories
That leaves 650. Would I really want to eat 72 grams of fat, or would I increase my protein?

[Noel Clark]

Just one more question...

I weight 150, so using your calorie formula (150x14) I am eating approximatly 2100 calories.
I want to lose fat, so I reduce that from 2100 to (150x11) 1650.
So...150 g of protien is 600 calories, and reducing carbs to 100g is 400 calories
That leaves 650. Would I really want to eat 72 grams of fat, or would I increase my protein?

You still seem to be of the mindset that fat is bad. If you are eating the right fats---that is all good. :thumb:

[Romedoggy]

Alright...I've seen a post about good fats. I'll go see what I can eat.

[Audrey]

I weight 150, so using your calorie formula (150x14) I am eating approximatly 2100 calories.

However, remember that these figures are an approximation. You may need more or less depending on your metabolism, activity level during the day…

What is YOUR current caloric intake right now though (I assume it is not 2,100 calories)? Are you currently maintaining, gaining, losing weight?

[Romedoggy]

Hi Audrey, How are you feeling today?

Maintaining....I didn't lose or gain last week. I sit at a desk the rest of the day (very exciting work).

[Audrey]

Hi Audrey, How are you feeling today?

Maintaining....I didn't lose or gain last week. I sit at a desk the rest of the day (very exciting work).

I'm feeling great... thanks for asking :wink:

What is your current daily caloric intake right now? Have you calculated it? It will be easier if you know at what caloric intake you maintain. You can then start with a moderate caloric deficit (10-15% below your maintenance caloric intake) and adjust based on your progress.

You should measure your progress every 2 weeks to assess how your plan is working. You may want to take some tape measurements (measure your chest, arms, waist, hips, thigh, calves) before starting your plan and then take measurements again 2 weeks into your new plan. This will help gauge your progress. Also, record your weight before starting your plan and then 2 weeks into your plan.

[Romedoggy]

Haven't been so good at tracking calories, but my measurements (assuming I did them correctly). How long should I track my calories to get a good picture of my avg. daily actual?
Starting weight: 150lbs
Body fat: 22% (If I calculated this right)
Body fat in lbs: 32.78
LBM: 116.22
Measurements:
R. arm: 11.5
R. leg: 24.5
Waist: 30
Hips: 41.5

[Audrey]

Haven't been so good at tracking calories, but my measurements (assuming I did them correctly). How long should I track my calories to get a good picture of my avg. daily actual?
Starting weight: 150lbs
Body fat: 22% (If I calculated this right)
Body fat in lbs: 32.78
LBM: 116.22
Measurements:
R. arm: 11.5
R. leg: 24.5
Waist: 30
Hips: 41.5

How did you calculate your bodyfat?

I would keep track of your daily calories for a week ideally… or at least for 3-4 days to get a relatively accurate picture of how much you are eating. Make sure you include everything you eat or drink that includes calories (that means coffee creamer if you use it, soft drinks, juice, cookies/candies…). Be honest with yourself… it will only help YOU.

[Romedoggy]

My weight x my % BF. Is that wrong?

I know I need to get better data, but I thought I could get an approximation, so I could use some examples to try to learn in the mean time. Do I sound like a total nerd?

[Meechel]

I think she meant what method did you use to get 22% not the actual calculation :lol3:

[Romedoggy]

Oops...thanks for the clarification. I have fat calipers

[Audrey]

I think she meant what method did you use to get 22% not the actual calculation :lol3:

Yes, that's what I meant ;)

Did you measure your bodyfat using 3 measurement sites, 7 or 9?

[Romedoggy]

Um...what? You guys are so over my head sometimes...I just did it about two-three inches above my hip bone. Am I goofing that up too?

I'm going to get a big fat diet coke just to punish you for pointing out yet once again that I'm a knuckle head :) O.k..I really just need caffeine right now

[Audrey]

Um...what? You guys are so over my head sometimes...I just did it about two-three inches above my hip bone. Am I goofing that up too?

I'm going to get a big fat diet coke just to punish you for pointing out yet once again that I'm a knuckle head :) O.k..I really just need caffeine right now

LOL Sorry!

I was just curious and asking where you took your fat measurements. Typically, most formulas used to calculate bodyfat either use 3-site measurements (abdomen, tricep, and thigh) or 7-site measurements (tricep, pec, midaxillary, subscapula, abdomen, suprailiac, thigh) or even 9-site measurements. The 7 or 9-site measurements tend to be a little more accurate, although you need to recognize that these formulas are all off to some extent. Taking bodyfat measurements with caliper can be a good idea to track your progress by looking at each site measurement and see whether the number are decreasing over time (as they should be). Beyond that, I wouldn’t pay too much attention to the absolute bodyfat number itself.

At any rate, as I mentioned earlier, tracking your daily caloric intake for a week would be the most accurate way to determine your maintenance level (since you seem to be maintaining your weight right now). Once you have determined your maintenance level, you can start with a moderate calorie decrease of 10-20% below maintenance level.