question about diet

[Dan the tank]

I don't have a diet right now I am just trying to eat healthy. Just want to know how can I measure the amount of Protein, carbs, and fat I need to take daily if Im looking to cut. I'm 177lb, 5''9 with 14% BF. are there any diet calculators or something? thank you

 

[Dan the tank]

oh, and calories.

 

[Emma-Leigh]

I don't have a diet right now I am just trying to eat healthy. Just want to know how can I measure the amount of Protein, carbs, and fat I need to take daily if Im looking to cut. I'm 177lb, 5''9 with 14% BF. are there any diet calculators or something? thank you

Go to:
www.nutritiondata.com

For info on individual foods....

Or you can set up a food journal at:
www.nutridiary.com (my favourite - lots of funky features etc)
or
www.fitday.com (other peoples favourite)

And enter all the foods you eat - this will give you a 'read out' of your daily intake.


In regards to your specific requirements - it all varies depending on your genetics, age, BF%, activity level and a multitude of other things - so it is all about trial and error.

Generally though - work out your 'maintainence' level by picking a 'non-stupid' calorie level (something around 2700 would probably be about maintainence based on your weight and BF% - although if you are active then it would be higher) and stay at that for ~2-3 weeks. If your weight/measurements do not change - that is maintainence.

Then decrease this by ~10% (so, if it is 2700 then start at ~2450 to 2500 cals)... Keep protein high (between 1.25 and 1.5g per pound) and fats at a healthy level (I suggest that people stay abive 0.3g fat per pound - including 6g of fish oils) and then alter your carbs appropriately.

Monitor for a further 2-3 weeks.... And alter as required.

 

[Dan the tank]

thanks Emma, I liked the fitday.com page, seems easier to use. Would 200g of carbs be ok for start?

 

[Emma-Leigh]

thanks Emma, I liked the fitday.com page, seems easier to use. Would 200g of carbs be ok for start?

If your fats are high enough to make up the difference in calories - sure.

So say you aim for 2500 cals...

If you wanted to do 200g worth of carbs then if you calculate your protein requirement (something between 220-250g) (say you aim for 235 as a medium) then:
200g carbs + ~235g protein = 1740 cals.
2500 - 1740 = 760 cals = 84g fat.

 

[Dan the tank]

would you recommend getting that much calories from fat? does it make a difference where I get them from? or should I stay with the 0.3g of fat per pound?

 

[emunah]

Eating fat doesn't make you fat. I'd stick with the recommendation.

 

[Emma-Leigh]

would you recommend getting that much calories from fat? does it make a difference where I get them from? or should I stay with the 0.3g of fat per pound?

As it was said - fat will not make you fat and so, if your calories are correct and your on track with your training, eating fat is fine...

But, with that said, it is easier to 'overeat' fats (they are very calorie dense and a 'little' extra goes a long way) and they do have less thermogenic effect (meaning the body requires less energy to digest and process them) - so this is why restricting them can make dieting easier - you are less likely to accidently eat too much.

Anyway - If you don't want to do that much but you also do not want heaps of carbs then do a happy medium - something between 55g and 84g..

So aim for 70g fat, 235g protein and about 235g carbs.. Gives you a nice balance of 0.4g fat per pound (25%) and 1.3g protein and carbs per pound (~37% each)...

 

[Dan the tank]

ok, I get it now. thanks again