Quote:
Originally Posted by mcan
First you have to determine your BMR (basal metabolic rate). There are formulas for this all over the place. But pretty much most average guys will fall around 2200 to 2800, unless they have something wrong with them (lower number) or their body is mostly muscle (higher number). Let's assume 2400.
Each gram of carbs = 4 calories
Each gram of protein = 4 calories
Each gram of fat = 9 calories
So if you want to LOSE weight
4c+4p+9f < 2400
If you want to maintain weight
4c+4p+9f = 2400
If you want to gain weight
4c+4p+9f > 2400
Now, determine what kind of macronutrient ratio fits your lifestyle and goals.
Fat intake between 15% and 30%.
Protein intake between 15% and 50%
Carb intake between 10% and 60%
*carbs can be taken completely out for weeks at a time, at such point you have to add in more protein and fat.
Keep in mind that not all carbs are created equal. Obviously, you should avoid empty calories like soda and ice cream and candy, and rely more on starches, vegatables and fruits.
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If I am reading this correctly, my carbs/gram should equal my protein/gram. Yes?