How you calculate Carb, Fat and sugar per calorie?

NarwhalofNight

Ok so I sorted out that I should take around 1800 calorie to loose fat but how do I determine the fat limit and carb limit and sugar limit per day?

AJ_G

Macronutrient breakdown can be adjusted based on the goals you have, but in general there are guidelines to follow. For dietary fat intake you want 0.4 grams per pound of body weight. Calculate that gram amount for yourself and multiply it by 9 (1g of fat is 9 calories) to get the calories of dietary fat you'll be consuming per day. For protein, 1g of protein per pound of LEAN BODY MASS is a good goal to have. Once you calculate this gram amount multiply it by 4 to find the calories of protein you'll be consuming a day. Whatever you have remaining can go to carbohydrates. It's not important to set a sugar limit unless you have a medical reason to do so like diabetes, etc.

NarwhalofNight

AJ_G wrote: »

Macronutrient breakdown can be adjusted based on the goals you have, but in general there are guidelines to follow. For dietary fat intake you want 0.4 grams per pound of body weight. Calculate that gram amount for yourself and multiply it by 9 (1g of fat is 9 calories) to get the calories of dietary fat you'll be consuming per day. For protein, 1g of protein per pound of LEAN BODY MASS is a good goal to have. Once you calculate this gram amount multiply it by 4 to find the calories of protein you'll be consuming a day. Whatever you have remaining can go to carbohydrates. It's not important to set a sugar limit unless you have a medical reason to do so like diabetes, etc.

Ok. Body weight is the whole weight (like on a scale) or just the fat? And can I easily set this up in the FitnessPal tracking app or do I have to calculate it myself?

AJ_G

NarwhalofNight wrote: »

AJ_G wrote: »

Macronutrient breakdown can be adjusted based on the goals you have, but in general there are guidelines to follow. For dietary fat intake you want 0.4 grams per pound of body weight. Calculate that gram amount for yourself and multiply it by 9 (1g of fat is 9 calories) to get the calories of dietary fat you'll be consuming per day. For protein, 1g of protein per pound of LEAN BODY MASS is a good goal to have. Once you calculate this gram amount multiply it by 4 to find the calories of protein you'll be consuming a day. Whatever you have remaining can go to carbohydrates. It's not important to set a sugar limit unless you have a medical reason to do so like diabetes, etc.

Ok. Body weight is the whole weight (like on a scale) or just the fat? And can I easily set this up in the FitnessPal tracking app or do I have to calculate it myself?

Body weight is the whole weight that you see on a scale. Lean Body Mass is your entire body weight minus your fat. You have to do the calculations yourself. I can help you if you'd like.

terbusha

Nutritional goals are going to be different for everyone. What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~2200 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

For macros, a good place to start is 40% protein and carbs and 20% fat. You can certainly play around with that once you get going, but this macro ratio has enough carbs for energy, but has higher protein to help with weight loss.

Allan