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Figuring by the rest of your post I am guessing that you weigh 211lbs so about 96 kilos....now we have been using our ultimate goal weight in kilos to figure the equation. I dont know what your goal weight is but if it were 150lbs your equation would look like this.
150lbs=68 kilos
61-75g protien per day
34g max carbs
136g aprox of fat
For a total of (272+136+1224)=1632 cal per day
75% fat
8% carb
17% protein
For
[B]qqemokitty[/B], fruit may be just as troublesome as sugar soit is probably just as well that you don't eat it. Our LCHF recipe group has a discussion thread with 2 links that provide ideas for healthy fats for NK. Many are portable.
[B]ez2cy[/B], from the original equation HSIS is your Hot Stuff in Swimwear goal weight. Not necessarily what you will really hit. Once you have that number you convert it to kg (google "convert pounds to kg") and roughly that number ends up being your protein grams, half that is the number of carb grams, and twice the protein the number of fat grams. Know that it took most of us a couple of weeks to get things dialed in. This is a lifestyle plan, and as such taking a week or more to get it right is a drop in the pacific time wise. So relax, stress hormones make it harder to lose the fat!
K stands for Kilocalorie (which is the "correct unit of measure", but Americans say calorie) you multiply the number of carb grams by 4 because a gram of carb equals 4 calories, a gram of protein equals 4 calories and a gram of fat equals 9 calories.
When you change your signature, it will change in all the posts your have ever made on here.
p.s. I am pretty sure Pebbles' binges stopped when she got her fat up to 80%.
[QUOTE=ez2cy;1083250][QUOTE=Pebbles67;1080405].
I weigh 211.5 KIlo's....BMR of 1880, so my protein is? the 211? Carbs divide by 2 so 106? Am I getting this?
If anyone could tell me what my numbers are suppose to be it would be great.
I haven't stepped on a scale in awhile and just about had a heart attack. God I yo yo bad!!!!!!!
Started last Feb at 235 lbs....got down to 190 in 2 months....and now back up to 211? YIKES
HOw do you spell HELP?
lol[/QUOTE]
211.5 kg= 465 lbs...... What is your ideal weight in pounds? Take that number divide by 2.2 to convert it to kilograms.
Protein range is your number from above multiplied by 0.9, for the low end of the range and 1.1 for the high end of the range.
Carb rang is weight divided by 2
Fat range is the raminder of your calorie target. To figure this takes a little more math.... not calculus, just basic math.
Determine what your target calorie count is (1500, 1800, 2000,) Take your protein numbersm multiply them by 4 to give the calorie values. Take your carb number and multiply it by 4 to get the carb calories. Add these 2 numbers and subtract that from your target calorie range. Those are your fat calories. Divide that number by 9 to get the fat grams
So, as an example, your lookin hot weight in lbs is 180. That is 81.8 kg
Protein 81.8 x 0.9= 73.6 grams (low end) which is 294.4 calories
81.8 x 1.1= 90 grams (high end) which is 360 calories
Carbs 81.8/2= 40.9 grams which is 163.6 calories
To figure fat, pick a target calorie goal, in this case 1500 calories per day. Add the carb and protein calories together, and get 458 calories on the low end, and 523.6 on the high end.. subtract those from your calorie goal
Low end 1500-458= 1452 divide by 9= 115.7 grams of fat
High end 1500-523.6= 976.4 divide by 9= 108.5 grams of fat
In this example, this person would have macros that look like:
Protein 73.6 to 90 grams per day
Carb 40.9 grams per day
fat 108.5 to 1115.7 grams per day
Hi there,
I am wondering if someone could help me figure out what my numbers should look like?
I am female 5'1.5
cw 139.5 lbs
gw 120-125 lbs
I have been adding fat since last Friday and my average numbers have been:
Calories around 1400-1500
Fat 70% or more
Protein around 20%
Carbs usually around 5%
Do these numbers look right?
lala, those numbers look pretty good,
120lbs is 54kg so that is 54g of protein, 108g of fat and 27g of carbs.
Multiply the 54g by 4 calories and you get 216, 108x 9=972, 27x4=108.
Adding all of that together, I would say you should be shooting for a bit closer to 1300 total calories, UNLESS, what you are doing currently is working and you are losing weight.
Today's gonna be a hard day. Didn't sleep well last night, hafta drop Geek off at the airport, office lunch meeting with precious few options (if any), work out after work if sleep doesn't overrule that, and some stuff I need to get done.
[QUOTE=demuralist;1083278]lala, those numbers look pretty good,
120lbs is 54kg so that is 54g of protein, 108g of fat and 27g of carbs.
Multiply the 54g by 4 calories and you get 216, 108x 9=972, 27x4=108.
Adding all of that together, I would say you should be shooting for a bit closer to 1300 total calories, UNLESS, what you are doing currently is working and you are losing weight.[/QUOTE] Thanks a lot :). I weighed myself last Wednesday and was sitting at 141.8. I started adding more fat on Friday and weighed myself Sunday and I was 139.5 :). I am crediting this to upping my fat :).
Over 2 lbs in a few days?
Wow....good for you.
[QUOTE=ez2cy;1083285]Over 2 lbs in a few days?
Wow....good for you.[/QUOTE] Thank you! :)
[B]ez2cy[/B] Here are my best tips for night bingeing.
1)Yes, get the fat up to 70+%. I went to 80% and that has made a huge difference. Keep the total carbs below 50. I do not look at net carbs. BUT nutrition is only part of the answer.
2)Get sleep in line. I take magnesium and 5htp just after dinner to help with sleep. Night bingers also have low serotonin levels in the evening so 5htp works for that.
3)Emergency supplement. Get some L-glutamine powder. When a strong urge to binge hits, put 1 tsp of the powder under your tongue and let it dissolve. This tells your brain that it is getting carbs, so the mental obsession will stop. It works. I used it twice over the weekend.
I am on my 20th day Binge free.