Carbs...protien...calories...fat? HELP!!!

[Chazzie]

What % should my carbs/calories/protien/fat be? I am 5"7 185 pounds and now moving along slowly but steadily the way it should be with my weightloss. I still can't figure out where my calories/fat/carbs need to be? I drink two scoops of nectar protien daily to keep my protien high. I am aiming for over 70 protien is that even enough? I will also eat **ahem**e 0% yogurt to keep that protien up.  Any help would greatly be appreciated.

fat: is coming from Boca patties and burgers, half of an avacado, nuts, turkey burgers, 3oz chicken breast

Calories: they are lowest they come from everything :0)

Sodium: that is mainly 1,300 to 1,400 and under

carbs: 3oz sweet potato, veggies, rice, miss thinster cookies for a treat, few candies.

protien: egg whites, nectar scoop in water 2x a day, **ahem**e 0% greek yogurt, boca burgers, 3oz chicken

[Mgigs21]

Hello Chazzie!

Use this macro calculator to find out your numbers... it depends on your age and what your needs are such as losing weight, maintaining or gaining.

http://www.bodybuilding.com/fun/macronutrients_calculator.htm

Hope this helps. I can tell right away that you need more protein! 70 is definitely not enough. Sodium is a bit low too... the recomended daily max is 2300

Friend me and I can help you with your diary too 🙂

-Monica

[Dominique]

A common recommendation for building (or preserving existing) muscle is 0.8-1.0 gram of protein per pound of bodyweight. In your case, this would be 185 x 0.8 = 145 grams of protein. Even if your main priority is fat loss rather than muscle building, eating a sufficient amount of protein will benefit your goal, as protein tends to be more satiating than the other macronutrients. How you split the rest (between fat and carbs) is up to you. You do need a minimum of essential fats (for hormone balance etc.), but keep in mind that fat is 9 calories per gram vs. 4 calories per gram for carbs. Make sure most (eg. 80%) of what you eat comes from minimally processed food, which will ensure you get micronutrients and fiber. Avoid drinking your calories.

[Grigonic]

Hi there.
There are a lot of forums and websites and all of them say different things.

Usually your intake should be 50% carbs, 30% fat and 20% protein.
A lot of diets though say that you should cut on carbs.
So I try to do now 40% carbs 35% fat and 25% protein.
I will see how it works and make adjusments if needed.
So I would just recommend you to start with the basic and make changes and figure out which intake ratio fits you better, cause we all have different lifestyles, metabolism , etc.
Good luck

[whitesox]

I am approximately the same height and weight. I aim for 50 grams of fat, 160-190g of protein and the rest I fill with carbs which is usually around 150-180g. I am working on losing fat and maintaining/gaining muscle. This usually puts me around 1700 - 2000 calories. You can adjust based on your activity levels.

[Chazzie]

Spoiler

Thank you for all the wonderful answers....I am so glad I asked...holy cow was I NOT EVEN close to where I need to be! Tomorrow is a new day and I will be eatting differently!

[Ukase]

Chazzie -  caloric requirements and macro-nutrition ratios are going to vary with your gender, body type and your goals. 

For example - if you're a guy and you want to build muscle but lose fat - that's a tough order - you'll have to keep your protein intake high - and hope you're young enough that your testosterone and growth hormone will assist. 

If you're an older male - it's physically impossible to gain muscle and lose fat at the same time. (it can be done over time - but not at the same instant) Muscle gains require surplus calories, fat lose requires a caloric deficit. 

A rule of thumb for me, being an endomorph, is 50% protein, 30% fat, 20% carbs. 

Your mileage will vary - depending on your age, gender, where you're at physically and what you want to do. 

[emili]

@Chazzie- you absolutely got great advice- a lot of it. Please do your research before taking any of it. Its really important that you understand what you are getting yourself into. There is a ton of information out there to help you, just choose a reliable source- in other words no wikipedia. best, E

[SunsetRunner]

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[SunsetRunner]

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