Please explain protein, carb, fat grams/kg/day formula

cocates
cocates Posts: 360 Member
in Food and Nutrition
I went to a trainer and he gave me a calculation about how many grams/kg I needed. It was towards the end of our session and I didn't really get a chance to clarify.

He told me I should start eating 1850 calories (I'm currently at ~1400) and he wanted 45% = protein cals, 35% = carb cals, and 20% = fat cals.

I'm so confused and haven't really found anything to help me understand it.

Replies

  • seska422
    seska422 Posts: 3,217 Member
    edited May 2016
    IMO, that's way too high on the protein and a bit low on the fat.

    The RDA for adequate protein for most adults is 0.8 grams per kilogram of ideal weight. That's about 46 grams of protein per day for non-pregnant, non-lactating women and 56 grams for men.

    The recommendation I've seen for optimal protein (especially if body building or losing weight) is 1 gram of protein per pound of lean body mass or 0.8 grams per pound of your ideal weight (middle of normal BMI).

    Here are the US recommendations on macronutrient intake:

    Dietary Reference Intakes: Macronutrients
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    Calories and macros are a function of current weight, goal weight, activity level and type of activity/goals. If you Google "IIFYM calculator" (if it fits your macros) you should be able to get some guidance on calories and macros.

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