Lose fat & gain muscle, best way to eat?

KelseyDawn84

Neither. Percentages are god awful. Everyone should work based off of minimums and work from there.

Let's use me as an example. I calculate my calories to be at 1900 @ 152lbs (I'll probably increase another 100 calories this week but for the sake of simplicity I'll use 1900), so I would calculate in this exact order:
Protein: 1g/lb of BW, 1g/lb of target BW, or 1g/lb of LBM. I choose 1g/lb per BW to be on the safe side since I have no clue how much LBM I have. This means 152g of protein per day, which is 608 calories.
Fat: 0.35g/lb MINIMUM - I use 0.35 because I feel 0.25 is much too low. This gives me 53g of fat at 477 calories. I have 815 calories left over. Now I can distribute this how I want.

815 - 135 (I want 15g more fat) = 680 calories
680/4 (4 calories in 1g of carbs) = 170g carbs

So my macros are 152g protein, 68g fat, 170g carbs.

As a side note, fat minimum is actually lower than 0.35g/lb (it's 0.25g/lb) but I don't think people should set such a low minimum. 0.35g/lb is a much better starting point. Recommendations by Emma Leigh (a great nutritional mind) is a minimum at 0.45g/lb for fat but it's up to you really. I prefer starting lower and then distributing how I want.

How did you convert gPro or gFat to Calories?

erickirb

Neither. Percentages are god awful. Everyone should work based off of minimums and work from there.

Let's use me as an example. I calculate my calories to be at 1900 @ 152lbs (I'll probably increase another 100 calories this week but for the sake of simplicity I'll use 1900), so I would calculate in this exact order:
Protein: 1g/lb of BW, 1g/lb of target BW, or 1g/lb of LBM. I choose 1g/lb per BW to be on the safe side since I have no clue how much LBM I have. This means 152g of protein per day, which is 608 calories.
Fat: 0.35g/lb MINIMUM - I use 0.35 because I feel 0.25 is much too low. This gives me 53g of fat at 477 calories. I have 815 calories left over. Now I can distribute this how I want.

815 - 135 (I want 15g more fat) = 680 calories
680/4 (4 calories in 1g of carbs) = 170g carbs

So my macros are 152g protein, 68g fat, 170g carbs.

As a side note, fat minimum is actually lower than 0.35g/lb (it's 0.25g/lb) but I don't think people should set such a low minimum. 0.35g/lb is a much better starting point. Recommendations by Emma Leigh (a great nutritional mind) is a minimum at 0.45g/lb for fat but it's up to you really. I prefer starting lower and then distributing how I want.

How did you convert gPro or gFat to Calories?

1 gram protein has 4 calories
1 gram carb has 4 calories
1 gram of fat has 9 calories

KelseyDawn84

1 gram protein has 4 calories
1 gram carb has 4 calories
1 gram of fat has 9 calories

Fantastic! Thanks so much for the info!!!!!

MikeSEA

I'm confused. This has all the potential for 20+ pages of back and forth, and yet it's been awhile and still no fireworks.

Surely someone must have something to say about ketones or steriods...or something.