How to setup a dietplan.

arfuss

So i am used to eating way to little food so i am setting up a dietplan to makesure i am eating enough food and making my body know what enough is.. If you kno what i mean.


But i am kinda struggling. I have calculated that i need 2850Kcal each day. And i need 356grams of Carbs, 220grams Proteins and 63grams of fat.

But how do i figure out what kind of foods and how much foods i should eat? *I never was good at math.


Is it okay to just add main sources of protein, carbs and fat to the calculation?


Like.. Chicken contains only 2grams of fat each 200grams of chicken. But 50grams protein of each 200grams of chicken.. So should i still calculate those 2 grams of fat into the conclusion?


Also.. If im making a tuna salad instead of just eating tuna out of the cans.

Do i need to calculate carbs, fats etc from all the Salad, carrots, red peppers, onions etc?


When using Myfitnesspal to calculate how many calories, fat and proteins i am afraid its calculating wrong..

StaciMarie1974

There is not an exact # of each (carb, fat, protein) you need. The less stressful solution is to make sure you're getting enough of each.

Each day, make sure you get a decent amount of lean protein, several servings each of fruits and veggies. Include some grain items - and don't try to totally avoid fat. You can track your intake thru MFP, and if you seem to be deficient in one area or another you can add foods as needed.

Good sources for fat are nuts, olive oil, full fat dairy. Grains, fruits, veggies all naturally have carbs. And lean meat, beans are good sources of protein. Just a short summary.

4legsRbetterthan2

You should log every thing you eat or drink that has caloric value and make sure the entries you use account for all the nutritional info of that item, not just the macro you are eating it for.

In your example you do want the fat from the chicken reflected in your diary. 1. You can still eat a lot of fat or whatever nutrient throughout the day even when it is in small quantities and you need to know that. 2. Calories are a sum of the major maco nutrients (fat= 9 cal/g, protein and carbs = 4 cal/g). If you are not showing all your macros in your diary then you will run into not being able to meet your macros but meeting your calories becasue it appears these calories are just coming from nowhere.

this is a great post about logging, it might help you out

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

PhilosopherHCS

There are very few foods that are pure protein or pure carb or pure fat. Most foods are a mix. Use those calculated macros as a guide...they are not rigid. As for what foods to eat, you'll have to experiment logging different foods into MFP to get a better hands-on sense of the macronutrients of different foods.

Branstin

What are your goals? Do you want to lose weight and preserve muscles or build muscles?

arfuss

Lose fat and gain muscle