Originally Posted by

**zoebird**
You might want to count on the back-end, like we do.

Essentially, this is just to check to make sure that your basic needs are getting met. The very first layer of need that needs to get met is your protein need. And, it's nice because it's constant.

So, there are lots of formulas for determining how much protein to get. I use 1 g per lb lean body weight. This means taking your body fat percentage (estimated, of course) and multiply your weight by that percentage. Subtract this from your total body weight. That gives you the lean body mass, and use that number to determine the grams of protein.

For me, it's 18% at 128, so it's 128 - (128 x .18) = 105 g protein.

Then, do between 80-100g carbs per day would probably work well for you. Then the rest is fat.

If you're doing 105 g protein and 100 g carbohydrate, that's 820 calories there. If you then try to get up to 1200 calories (lets just say, as a random number), then it's 380 calories from fat -- just 42 grams of fat.

And, look at the percentages: 105 p is 420 calories and is 35% of 1200 calories. 100 g carbohydrate is 400 calories and is 30% carbohydrate. This means that 42 grams of fat is 380 calories is just under 35% of 1200 calories.

This fits within Perfect Health Diet styling anyway.