It's funny to me that you can't get unsalted KG in the UK. It's produced in Ireland!! Way closer for you to get it from Ireland than it is to ship it to the states, isn't it??
1/2 of that is 44 gm carbs.
1.1x that would be approximately 94 gm protein.
2x protein would be 187 gm fat.
44 gm carbs * 4 calories per carb = 176 calories from carbs
94 * 4 = 376 calories from protein
187 * 9 = 1683 calories from fat
Add those up: 2235 is what you should shoot for for calories to reach 195 lbs.
Macros will equal:
Carbs: 44 gm, 7.9%
Protein: 94 gm, 16.8%
Fat: 187 gm, 75.3%
Thanks Pebbles. Just so I'm correct, 70% from fat, 25% from protein and 5% from carbs?
Used the above equation after getting my BMR. I went midway between lightly active and moderately active (used a multiplier of 1.4625 - averaged lightly and moderate multipliers).
Total maintenance calories: 2348.5
20% of Maintenance calories: 1878.8
Using those figures, my macros would break down like this:
10% Carbs: 47 gm
20% protein: 94 gm
70% fat: 146 gm
But, if I use the HSIS equation, my goals should be (using 66 kg as my goal weight)
carbs: 33 gm
protein: 73 gm
fat: 145 gm
Total calories: 1730
But those numbers don't equal 10/20/70. They equal 7.6/16.9/75.4, which I can't input into MFP b/c it only does percentages in increments of 5.
I'm not sure which is right... currently, doing 1500 calories, 38 gm carbs, 117 gm fat, and 75 gm protein.
Last edited by jenn26point2; 02-05-2013 at 08:49 AM.