[blondiekittie]

Does anyone know how much of you calories should come from fat, carbs, and protein? I get so confused when I have to count things like that Does anyone know any sites that could help? Thanks for any help.

[Kelly_S]

It actually depends on how many calories you are utilizing each day (this should be based on your basal metabolic rate and activity level) but here is some info for you:

CALCULATING HOW MUCH FAT, CARBOHYDRATES AND PROTIEN YOU NEED IN A DAY MADE EASY!

Calculating how much fat, carbohydrates and protein you need in a day made easy once you know what to do. Based on a 2,000 calorie diet (substitute the amount of calories you intake a day – 1 point is approximately 50-60 calories without fat or fiber figured into the equation) containing 30 percent fat, 30 percent protein and 40 percent carbohydrates, here what to do:

FATS: Multiply 2,000 by .30 = 600 (the number of total fat calories). Divide 600 by 9 (number of calories in 1 gram of fat) = 67 total fat grams allowed.

PROTIEN: Multiply 2,000 by .30 = 600 (the number of total protein calories). Divide 600 by 4 = 150 total protein grams allowed.

CARBOHYDRATES: Multiply 2,000 by .40 = 800 (the number of total carbohydrate calories). Divide 800 by 4 = 200 total carbohydrate grams allowed.


Based on the point range 20-27 (approximately 1200-1620 calories) and using 30 percent fat, 30 percent protein and 40 percent carbohydrates, here’s what to do:

FATS: 1200 x .30 = 360/9 = 40 total fat grams allowed TO 1620 x .30 = 486/9 = 54 total grams allowed
PROTIENS: 1200 x .30 = 360/4 = 90 total protein grams allowed TO 1620 x .30 = 486/4 = 122 total protein grams allowed
CARBOHYDRATES: 1200 x .40 = 480/4 = 120 total carbohydrate grams allowed TO 1620 x .40 = 648/4 = 162 total carbohydrate grams allowed

Out of The Complete Book of Fitness Mind * Body * Spirit by the Editors of Fitness Magazine with Karen Andres here is what it says:

" General calorie requirements for different body weights

To find your approximate daily caloric requirement, multiply your body weight by 13 -- for example: 134 x 13 = 1742 calories per day.

The daily caloric requirement for your body weight will vary according to your body composition (with more muscle and activity, you can and should eat more). But remember: It's not just the total number of calories but whether those calories come from protein, carbohydrates or fat.

If you want to maintain your weight and exercise regularly, allow 25 to 55 percent of the your calories to come from fat.

If you want to lose 1 to 25 pounds and exercise regularly, allow 20 to 30 percent of your calories to come from fat.

If you want to lose more than 25 pounds and exercise regularly, allow 10 to 25 percent of your calories to come from fat."

Additionally,...

"How many calories do you burn in a day?

It's important to know your metabolic rate so you can balance the energy in (the food you eat) with the energy out (how active you are). Because of different activity levels, each person’s metabolic rate is different. Follow these steps to calculate the amount of calories you burn in a day. Remember, if you eat more than the calculated amount of calories, those extra calories eventually get stored as fat.

1. Convert your weight from pounds to kilograms by dividing by 2.2 (2.2 pounds = 1 kilogram). So, a 130-pound woman would weigh 59 kilograms.

2. Women: Multiply the results of Step 1 by .9 (59 x .9 = 53). Men: Skip this step and go directly to Step 3.

3. Multiply the results of Step 2 (or Step 1 if you are a man) by 24. This gives you the minimal number of calories you need to survive, or your RMR (53 x 24 – 1272 calories).

4. To calculate the extra calories you need in order to perform your normal activities, you must calculate a certain percentage of the RMR. then add it to the RMR for that day’s calorie needs. For example, a relative sedentary day – say, a lazy Sunday spent watching TV or laying around – would required only a 20 percent increase in calorie expenditure (1,272 x .20 = 254 extra calories). So, 254 added to 1,272 equals 1,526 calories.

Activity levels vary depending on how vigorous an activity it is and how long you’re active. At left is a general rule of thumb based on a nutritionists' recommendations for energy.

ACTIVITY LEVEL = RMR INCREASE

Sedentary (sitting, standing, watching TV) = 20-30 percent
Light activity (housecleaning, golfing, garage work) = 50-60 percent
Moderate activity (skiing, bicycling, dancing) = 60-70 percent
Heavy activity (football, soccer, basketball, jogging) = 90-100 percent”

[blondiekittie]

Thanks so much, that is really helpful!