Proper breakdown of macros and calories

johnnylakis

I have done quite a bit of research. 1,400 calories guarantees you a nice steady weight loss while not starving you in the process. Here is the breakdown:
50g protein = 200 cals (despite what you have been told, your kidneys do not need more than 50g of protein per day)
40g fat = 360 cals (even the FDA will agree, you do not need more than 40g of fat per day)
210g from carbs = 840 cals (fruits and veggies are your main focus here, FDA says you need a minimum of 130g of carb)
As percent:
15% protein
25% fat
60% carbs

juggernaut1974

I'd suggest doing more research.

There is no "one size fits all" program.

Unknown

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kimny72

It's great if that works for you. As a 5'4" female, if I ate only 1400 cals and only 50g of protein every day, I would be miserable and hungry. I have found increasing my protein to as close to 100g as i can get helps me so much with satiety. Plus, now that I'm over 40, I'm seeing much better results from my strength training now that I'm eating more protein. So I'd have to disagree that your breakdown is "proper". If it's proper for you, that's awesome!

ndj1979

if it works for you great; however, you can't extrapolate that number out to everyone else. I would be starving on just 1400 a day...

and why is your protein set at only 15%? you are setting yourself up for massive muscle loss...

Unknown

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earlnabby

johnnylakis wrote: »

I have done quite a bit of research. 1,400 calories guarantees you a nice steady weight loss while not starving you in the process. Here is the breakdown:
50g protein = 200 cals (despite what you have been told, your kidneys do not need more than 50g of protein per day)
40g fat = 360 cals (even the FDA will agree, you do not need more than 40g of fat per day)
210g from carbs = 840 cals (fruits and veggies are your main focus here, FDA says you need a minimum of 130g of carb)
As percent:
15% protein
25% fat
60% carbs

Does not work for me on so many levels. I eat closer to 2100 calories per day and am averaging 1.4 lb a week loss (over a 17 month period so far. 5'7", started at 311 lb., currently at 202). If I ate that many carbs, I would be very hungry and my a1c tests would be back in the diabetic range instead of the normal range that they are now. I eat a doctor prescribed maximum of 180 g. daily. I average at about 160 g.

TimothyFish

1400 is much too low for most men. As for the distribution of the macros, I would expect people would have different amounts based on what activities they are involved in, but it might be somewhere around the percentages you gave.

juggernaut1974

MrM27 wrote: »

Your kidney don't need more protein? I didn't know I was eating protein for my kidneys.

Personally I'm eating protein for my spleen. It's such a protein junkie.

nosebag1212

1400 cals? 40g protein? lol pls go

best of luck with your skinnyfat goals of 2015 opie

ibnfaqir

say goodbye to your lean muscle mass and metabolism.

johnnylakis

zachbonner_ wrote: »

1400 calories? are you 5"?

1 gram protein per pound LBM
0.3-0.5 grams fat per pound body weight
rest carbs

TDEE to calculate the calories

I'm 5'9 185 and losing weight on 2000 calories a day.Personally I am eating 200g carbs, 67g fat and 150g (or more) protein

I'm going to guarantee that the research you are looking at is freeleethebananagirl level science.

That much protein will create serious kidney problems someday. Fact is (and FDA confirms) 50g per day is all you need. Less fat is better. Better quality fat (avocado, fish, beans, nuts) is best.

strong_curves

johnnylakis wrote: »

I have done quite a bit of research. 1,400 calories guarantees you a nice steady weight loss while not starving you in the process. Here is the breakdown:
50g protein = 200 cals (despite what you have been told, your kidneys do not need more than 50g of protein per day)
40g fat = 360 cals (even the FDA will agree, you do not need more than 40g of fat per day)
210g from carbs = 840 cals (fruits and veggies are your main focus here, FDA says you need a minimum of 130g of carb)
As percent:
15% protein
25% fat
60% carbs

So you're an expert?

juggernaut1974

johnnylakis wrote: »

That much protein will create serious kidney problems someday. Fact is (and FDA confirms) 50g per day is all you need.

*citation needed

Hint: FDA recommendation for grown man is 56g at a bare minimum for a sedentary male (emphasis added is mine)

Less fat is better. Better quality fat (avocado, fish, beans, nuts) is best.

Less than what? I think you need to update your 1980 guide to healthy living.

mirrim52

johnnylakis wrote: »

That much protein will create serious kidney problems someday. Fact is (and FDA confirms) 50g per day is all you need. Less fat is better. Better quality fat (avocado, fish, beans, nuts) is best.

Nope nope nope.
I am a 5'0" woman losing an average of 0.8 lbs a week on 1700 calories and about 95g of protein.
FDA Guidlines are minimums to be healthy, not necessarily ideal for everyone who has different goals.
Less fat is not better. Fat is required for proper brain and hormone function.

ETA: 50g per day may be all YOU need to not be sick, but it is not necessarily what I need to build muscle, get stronger, and preserve as much LBM as possible.

kommodevaran

No.

pzarnosky

If you have some form of kidney disease then you would really want to watch how much protein you're eating. Your kidneys filter out the excess nitrogen from the protein you're eating and if they're not functioning properly you may have issues. The only organ in your body that needs glucose to function is your brain. The rest of your body can burn fat in a process called beta oxidation to make energy. And if you do starve yourself of glucose, your body can survive without it for quite awhile because it has some incredible ways of turning stuff like stored glycogen back into glucose. What I'm trying to say is you need to realize the FDA is giving a blanket statement for nutrition when it's not necessary. There are many different ways to fuel your body and be healthy.

nosebag1212

johnnylakis wrote: »

zachbonner_ wrote: »

1400 calories? are you 5"?

1 gram protein per pound LBM
0.3-0.5 grams fat per pound body weight
rest carbs

TDEE to calculate the calories

I'm 5'9 185 and losing weight on 2000 calories a day.Personally I am eating 200g carbs, 67g fat and 150g (or more) protein

I'm going to guarantee that the research you are looking at is freeleethebananagirl level science.

That much protein will create serious kidney problems someday. Fact is (and FDA confirms) 50g per day is all you need. Less fat is better. Better quality fat (avocado, fish, beans, nuts) is best.

Go home Johnny, you're drunk.