What is the correct amount of calories, fat, carbs and protein I should eat?

Syphire

Hello all,

I started this week and I kept to MFP recommendations, but am reading more and more about how false these goals are. At the moment MFP says I should eat 1390 calories of which are 174g carbs and this looks too low and too high for me.

As many of you are more experienced than I am, I would like to ask for your help.

What information do you need exactly to determine what specific calorie intake I need to lose weight.

My current weight is between 95 and 100. I am a 28 years old man and 185cm tall. The last time I was at the doctors my body mass index was around 27%. I am sorry that I do not have more specific data available at the moment. I have to buy a scale

Furthermore, I started running a minimum of 3 times a week. Starting with interval training 3 minutes walking and 1 minute running repeating 7 times.

Do you need any more information?

Many thanks,

Syphire

cwolfman13

I used MFP's targets and they worked just fine...not sure why you think the goals are "false". I did change my macros, but I used MFP's calorie targets and also ate back a portion of my exercise calories as this program is designed.

The problem is that MFP is just a calculator and the information coming out is only as good as the information going in...most people start out with the most aggressive goal possible (2 Lbs per week) even though the calculator recommends 1 Lb per week...2 Lbs per week is aggressive and often too aggressive for many people...so they get a calorie target that is inappropriate...but that's not the calculator's fault, it's the operator.

Select an appropriate goal for how much weight you have to lose...be conservative with your calorie burns from exercise and eat back a portion of those calories (make an allowance for estimation error), be as accurate as possible with logging...i.e. don't pick generic "spaghetti and meatballs" from the database; be specific and use usda entries or verified entries...and you may want to double check against other sites for awhile until you get the hang of things. It's also a good idea to weigh most solids and measure liquids and oils...just eyeballing it doesn't work for most people.

Syphire

Because all the other calculators are telling me to eat around 2000 calories. I am just confused about what is right

pmm3437

http://www.calculator.net/calorie-calculator.html?ctype=metric&cage=28&csex=m&cheightfeet=5&cheightinch=10&cpound=160&cheightmeter=185&ckg=95&cactivity=1.2&printit=0&x=65&y=13


for 28 male 185 cm 95 kg -


Result
You need 2,366 Calories/day to maintain your weight.
2,366
You need 1,866 Calories/day to lose 0.5 kg per week.
1,866
You need 1,366 Calories/day to lose 1 kg per week.
1,366
You need 2,866 Calories/day to gain 0.5 kg per week.
2,866
You need 3,366 Calories/day to gain 1 kg per week.
3,366

I don't know what your specific goals are, but the calories you stated are to lose ~ 1kg/2.2 lbs. per week. These numbers are to support normal metabolic and resting state functionality ( sedendary lifestyle ), and you will need to eat more if you activity level is significantly higher, or you are training/exercising.

Typical American Diet ( TAD ) usually consists of ~ 25-30% protein, 20-25% fat, and ~ 50% carbs.

What is important is you get 1g/kg minimum protein so you dont lose muscle mass while in a deficit, and you get at least 25-30g fat for minimal required fatty acid intake to support hormone production. The rest of your calories/macros are personal choice. You should strive to get a good blend that provides all the micro nutrients necessary for a healthy diet.

You should also never eat less than 1500 calories for an extended period, without medical supervision.

Syphire

So I should have at least 100g of protein and 30g of fats and 1700 calories a day?

kshama2001

My body is happiest when I get around 40% carbs, 30% fat and 30 % protein. I have also known healthy vegetarian and vegans who eat a much higher % of carbs and lower % of protein. You'll have to experiment and find your own sweet spot.

TeaBea

Syphire wrote: »

Because all the other calculators are telling me to eat around 2000 calories. I am just confused about what is right

All calculators are not identical to MFP

MFP asked you what your weekly weight loss goal is...other calculators may take a % cut instead. A large weekly goal = a small daily number

MFP calories are NET. This is before exercise...... other calculators may include exercise. MFP does not assume exercise until you log it.

Pick something you can live with for awhile. Same with macros. I bumped up protein a bit, and try to meet my protein & fat each day (no medical issues for me). It will just depend upon your goals.

shroots91

I would suggest a 50% carb 30% fat and 20% protein. Going below 50% carbs is tough from my journey

lesliedias22

This varies depending on goals and there's a lot of scientific stuff that is required to get the physiological best suiting numbers.

Rule of thumb though...

Protein = 1g for every pound you weigh (ex. 170lbs = 170g of protein). If you want to build muscle, then you can add to this but again, that science things comes into play, so let's just say 200-220g.

Carbs and fats depends on your goals again. If you are going for a low carb diet thing, then your fats (good ones) needs to be higher and vice versa. If you're overall just going for gaining muscle mass and or generally feeling better then you can do even carbs and fats to be simple and generally for these you're looking at half your weight in grams (ex: 170 lbs = 85g)


So overall = 170lbs = 170g protein, 85g fat and carbs.

Play with these numbers and percentages as you wish/based on your goals.


I'm an athletic therapist and strength conditioning specialist. This is how I do the "basic" nutrition for my general population/beginner clients.