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TOPIC: How much fat/protein/carbs should I be having a day?

 
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December 21, 2010 8:08 AM
I am just now starting to pay attention to how my body is reacting to foods.
MFP puts in how many carbs/fat/protein my goal should be per day. How accurate is that? I read conflicting things on the internet. Anyone have some good advice how to to set these goals for myself?

Thank you!
December 21, 2010 8:10 AM
I do a splie of 40% protein 40% carbs and 20% fats.
Edited by sara_xo On December 21, 2010 8:11 AM
  2514645
December 21, 2010 8:11 AM
i think it goes something like this:

FAT: 20-35%
CARBS: 45-60%
PROTEIN: 10-35%
December 21, 2010 8:19 AM
I do 50% carbs, 30% protein and 20% fat. It works for me!
  361695
December 21, 2010 8:44 AM
if you're working out, you should be eating your lean body mass in protein to make up for the diterieration of the muslces. if you want to gain muscle mass do 1.5g's per pound of lean body mass.

I do minimal carbs as it's the easiest way for me to lose weight, i stay under 70g's usually per day. And then the rest in some fats.
  2514645
December 21, 2010 9:31 AM
First you have to relize that MFP uses a set % for each macronutrient, when in fact there is a range of acceptable intake and not a set % for each. Nobody can get exactly the set % everyday, but it is easier for computer programmers then allowing for ranges. wink You can do the math yourself after you're done to see exactly what percentage you are and then get in the right zones of macronutrients to have more flexibility. Basically, you take the grams of carbs and protein and multiply them by 4 and the grams of fat and multiply them by 9 to get the calories from each and then divide those by the total calories consumed to get the % of each that you consumed.

As for the ranges, the recommendations from the Institute of Medicine and Dietary Guidelines for Americans are as follows:

Carbohydrates: 45-65% of total caloric intake
A minimum of 130 grams per day to maintain brain and red blood cell function

Protein: 10-35% of total caloric intake
0.8 grams per kilogram of body weight (***Not pounds of body weight! A kilogram is 2.2 pounds.***) for the standard adult
1.5 to 2.0 grams per kilogram of body weight for athletes

Fat: 20-35% of total caloric intake (although they are currently looking at changing this to 15-30% according to my nutrition professors)

Saturated Fat: <7% of total caloric intake (and this is included in the total fat intake above)
December 23, 2010 10:03 AM
QUOTE:

First you have to relize that MFP uses a set % for each macronutrient, when in fact there is a range of acceptable intake and not a set % for each. Nobody can get exactly the set % everyday, but it is easier for computer programmers then allowing for ranges. wink You can do the math yourself after you're done to see exactly what percentage you are and then get in the right zones of macronutrients to have more flexibility. Basically, you take the grams of carbs and protein and multiply them by 4 and the grams of fat and multiply them by 9 to get the calories from each and then divide those by the total calories consumed to get the % of each that you consumed.

As for the ranges, the recommendations from the Institute of Medicine and Dietary Guidelines for Americans are as follows:

Carbohydrates: 45-65% of total caloric intake
A minimum of 130 grams per day to maintain brain and red blood cell function

Protein: 10-35% of total caloric intake
0.8 grams per kilogram of body weight (***Not pounds of body weight! A kilogram is 2.2 pounds.***) for the standard adult
1.5 to 2.0 grams per kilogram of body weight for athletes

Fat: 20-35% of total caloric intake (although they are currently looking at changing this to 15-30% according to my nutrition professors)

Saturated Fat: <7% of total caloric intake (and this is included in the total fat intake above)


That's handy. I have already been doing the fat/calorie percentage by multiplying by 9 and dividing by calories consumed, but I have been wondering how you do it for carbs. Thanks for that! I still honestly have no idea what to do about my protein, though, as I'm always over and have no idea if I'm getting too much or too little, so maybe this will help.
  1678065

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