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Thread: Macronutrient Calculations page

  1. #1
    Bamaphotopro's Avatar
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    Macronutrient Calculations

    Hi, gang!! Need a little help with my macronutrient calculations, please!

    I am male, 56 years old, 213 lbs w/a 38" waist. Using bmi-calculator.net, here are my 'stats':

    BMI - 25-29.9
    BMR - 1914 (Seems like a lot to me for some reason)
    Harris-Benedict - 2965 (BMR x 1.55 ... exercise at least 4 days a week, mostly walking and biking)
    Current Body Fat % - 22%

    I calculate that this gives me a lean body mass of 166 lbs. Now, using Mark's guideline of .7 g of protein, I need 116 g of protein a day, correct?

    Now, I understand for weight loss to keep the carbs in the 50-100 (or less) 'sweet spot' daily (on average).

    What I don't know is how to calculate my target for fat grams ... any help would be appreciated! Thanks in advance!!

    - Bama
    Bamaphotopro - Wedding & Portrait Photographer, Tuscaloosa, Alabama

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  2. #2
    dado's Avatar
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    i don't know man, that's a lot of numbers

    i would just say feel it out, see how you feel

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    Bamaphotopro's Avatar
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    Quote Originally Posted by dado View Post
    i don't know man, that's a lot of numbers

    i would just say feel it out, see how you feel
    I feel great! LOL!! I thought there was a piece of the puzzle that I was missing in that I can't seem to figure out my 'target' for fat intake. Trying to strike a balance (on average).

    :-)
    Bamaphotopro - Wedding & Portrait Photographer, Tuscaloosa, Alabama

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    It really is what you need sort of thing. In general I usually end up with about the same number of grams of fat as I have grams of protein-I don't track the details much, I just put down what I eat on my journal, but when I do track on fitday, that is almost always how it turns out.

    But if you really like to work the numbers...there are 4 calories per gram of carbohydrate, 4 calories per gram of protein, and 9 calories per gram of fat...

    So multiply your target grams of carbs by 4, multiply your target grams of protein by 4, add them together and then subtract that from your target calorie intake. Take the number you are left with and divide it by 9 that should give you the target number for grams of fat. But I sort of feel like this is a whole lot more than Grok would have gone through, but that is just me. Good Luck
    Chris
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    Bamaphotopro's Avatar
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    Quote Originally Posted by demuralist View Post
    It really is what you need sort of thing. In general I usually end up with about the same number of grams of fat as I have grams of protein-I don't track the details much, I just put down what I eat on my journal, but when I do track on fitday, that is almost always how it turns out.

    But I sort of feel like this is a whole lot more than Grok would have gone through, but that is just me. Good Luck
    Thanks! That's what I was looking for. And like yourself, I am finding that my fat intake mirrors my protein very closely. I just wasn't sure if this was the correct pattern, but seems to be.

    I agree that Grok probably wouldn't have given it much thought, but I didn't want to defeat the purpose by taking in more fat than I should for weight loss. But I get that it's all about the carbs/insulin, etc.
    Bamaphotopro - Wedding & Portrait Photographer, Tuscaloosa, Alabama

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  6. #6
    Lewis's Avatar
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    Quote Originally Posted by Bamaphotopro View Post
    I feel great! LOL!! I thought there was a piece of the puzzle that I was missing in that I can't seem to figure out my 'target' for fat intake. Trying to strike a balance (on average).
    I don't see that you need one. I mean you've got the other two figures, so everything else is fat. You eat that much protein and that many carbs and along with those as much fat as you need to feel full. You eat enough not to feel hungry, and you stop when you feel you've had enough. How much you eat would probably vary depending on how active you are that day and whether you're currently able to access and burn your fat stores as part of your energetic requirement.

    Rather than pursuing it in terms of grammes of this or that, I think you could try to get a rough handle on it in terms of food portions. There's a table of protein contents in the back of Nora Gedgaudas's Primal Body, Primal Mind, for example. For roast beef, 116 g of protein would work out as around 12 ounces of meat.

    So you might work on the basis of three-quarters of a pound of meat a day. Perhaps knock a couple of ounces off if you have a couple of eggs or some nuts or cheese. Along with that you can probably allow yourself about as much non-starchy vegetables as you fancy—they don't amount to much in the way of carbs. (Maybe a serving of steamed spinach with breakfast, a large salad with lunch, and a couple of servings of cooked veg with dinner: that sort of thing). Probably limit fruit to one to two small servings a day and prefer low-sugar fruits like berries. That should put you in the 50–100 g range for carbs. As far as fats go, as well as the fat that's on (and in) your meat and eggs, etc., you probably want to add some concentrated fats. So cook in butter/ghee/coconut oil/animal carcase fats, or put a knob of butter on your cooked veg and a tablespoon of olive oil on your salad. You probably want to reckon on around a tablespoon of a good fat with each meal. If you still felt like eating more, you could consume an avocado or a glass of coconut milk or a piece of full-fat cheese without seriously going over either the 116g of protein figure or the 100 g of carbs figure, since those are quite high-fat snacks.

  7. #7
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    check out www.dailyburn.com it can give you a pie chart and percentages of what you're eating. Just plug in your food. Aim for 50% fat, fill in the rest with protein and carbs as you see fit.
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    ok - 4cal per protein gram = 116x4 = 464 --> say 500 cal of protein
    say 75 g carbs @ 4 cal per gram = 75X4 = say 300 cal of carbs

    Using a 2 lb loss per week as a guide, target for 2000 cal per day. so 2000 - 500 protein - 300 carb = 1200 fat calories
    1200 fat calories/9 cal per gram = 133 g fat

    so a decent ratio would be
    75g carbs (300 cal)
    125g protein (500 cal)
    133g fat (1200 cal)

    or something in that rough ballpark - most people can't eat more than 600 cal of protein in a day and eating over 900 cal a day protein can be dangerous

    hope this helps
    Karin

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