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Post by CestLaVie on Jun 5, 2017 8:23:04 GMT -6
So I have been trying to wrap my head around counting macro, because I think I am off balance.
I want to aim for 20% Carbs, 35% Fat and 45% Protein. (does that sound reasonable?)
After tracking for a bit, I am currently eating roughly 50% carbs, 25% fats and 25% protein.
My daily calorie intake was suggested at 1630-1980 calories. So I calculated:
Carbs - 326-396 calories per day
Fats - 571-693 calories per day
Protein - 734-891 calories per day
Is this right? Am I doing it right? I have read a bunch of articles and feel kind of dumb because my brain just isn't getting it haha.
Do I now convert those calories to grams?
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Ali7P
Sapphire
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Post by Ali7P on Jun 5, 2017 9:06:48 GMT -6
I'm not sure on the ratios, so hopefully someone else will have some insight on that.
As for converting calories to grams. There are 9 calories in a gram of fat and 4 calories in a gram of protein/carb.
Carbs: 81-99 g
Fat: 63-77 g
Protein: 183-222 g
I think I did the math right.
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Post by GhoatMonket on Jun 5, 2017 9:11:57 GMT -6
I'm not sure on the ratios, so hopefully someone else will have some insight on that. As for converting calories to grams. There are 9 calories in a gram of fat and 4 calories in a gram of protein/carb. Carbs: 81-99 g Fat: 63-77 g Protein: 183-222 g I think I did the math right. You did, and I would very much suggest moving some of the protein to carbs unless you really want that much. It should be 1 g per 1 lb of lean body mass. If you don't know that number, take your current weight time .75 and use that as a starting point. That is a very low carb intake unless you are doing keto. |
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Ali7P
Sapphire
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Post by Ali7P on Jun 5, 2017 9:15:21 GMT -6
I agree with GhoatMonket on the low carb thing. I'd be um, unpleasant to be around with that low of a carb intake. |
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Post by CestLaVie on Jun 5, 2017 9:42:30 GMT -6
Ok that's really good to know!
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Post by GhoatMonket on Jun 5, 2017 9:44:50 GMT -6
So what I would do is aim for 1805 (that is in the middle). Find your protein needs. Let's say it's 150 g.
150*4= 600 calories
Divide the remaining calories between carbs and fats. You can always adjust this ratio as needed.
602.5/4= 151 g carbs
602.5/9= 67 g fats
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Post by CestLaVie on Jun 5, 2017 9:46:47 GMT -6
GhoatMonket, that's super helpful. I had no idea what is realistic, so thank you.
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Ali7P
Sapphire
Posts: 3,043 Likes: 10,503
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Post by Ali7P on Jun 5, 2017 10:03:37 GMT -6
That sounds like a good way to figure out the macro ratios. I may end up doing this after WW once I go into maintenance.
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Post by CestLaVie on Jun 5, 2017 10:04:57 GMT -6
K. Now that that is settled, I've entered it into my app so I just have to track my food and it will tell me hahaha. No more math.
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Post by GhoatMonket on Jun 5, 2017 11:17:49 GMT -6
Getting the protein amount right is usually where straight percentages go wrong. Even on a cut (where my protein will be a higher % because my carbs and fats drop) mine is just under 38%. No thank you to 45%. I would like to poop again this month.
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