I am trying to find out the # of grams I should take in of protein, fat, calcium, and fiber for a 1300-1500 calorie diet. I do moderate exercise. I go to Curves 3 days a week, aerobics or jog/walk 2-3 days a week.

This is for a 1200-1550 calorie diet.

Protein 30-136 grams
Fat 27-60 grams
Carbs 135-252 grams
Fiber 25-35 grams

I try for 40% protein, 40 % carbs and 20% fats. let me just check and see if I can find a good day to use as an example ...
April 12th
1235 cals
protein 43% or 127gms
carbs 40% or 146 gms
fats 17% or 22 gms

I got the 40/40/30 thing from the Ladies Who Lift and Body for Life. I can make it happen and it seems to work for me.

This is what I did:

I figured 1 gram protein per pound (I used 150 lbs even though I'm at 185 as I know that not all my weight is muscle.) Then I took that 150 grams times 4 cals/gram to get calories of protein. 150*4 = 600 calories protein

I then took my calorie count and multipled it by 25% for my fat calories and divided that by 9 cal/gram to get grams of fat per day. 1800 * 0.25 = 450 calories/9 calories per gram = 50 grams

I added up the calories for fat and the calories for protein and subtracted this from my total daily calories and got my carbohydrate calories which I divided by 4 to get grams carbs for the day. 1800 - (600+450) = 750 calories/ 4 grams/calorie.

This works out to: Protein = 600/1800 = 30%; carbs = 750/1800 = 41%; fats = 450/1800 = 25%. Somehow I'm missing about 4% so I may have made a mistake somewhere.

Christy

just another opinion here, but you may not need so much protein. i tend to aim for 1g of protein per kg of weight (roughly divide your weight in lbs by 2 to get that)...

for fat, i don't think you should go more than 30% of calories from fat.

i aim for 50% carbs, 20-30% fat, and 20-30% protein. but keep in mind that everyone is different. i have bouts of hypoglycemia, so i tend to NEED carbs at certain times of the day (like in the morning) when most low carbers would abstain from them...