carb protein help please

sneckerdoodle

1st- here's my info. tdee=2543, bmr= 1474, 5'6", weight 152 lbs. I workout doing p90x/insanity hybrid 6 days a week with sunday as a rest day. then 2 days a week i play softball and add walking in at least 3-4 days a week. i am wanting to get down to 135-140 lbs. I have been flucuating between 156-150 lbs for 6 months now, even though i am packing on muscle the scale doesn't move. my problem is I don't know how grams of carbs, proteins, fats, & sugars I should be consuming everyday to support my workouts, because i had one guy tell me to follow this regimen (120g of carbs, 180g of protein, 60g fat), but so many others tell me i need to consume 2000-2200 calories a day to support my workouts which i have found impossible if i want to stay in the above regimen. the problem with this guys regimen is that with this little, i am now so tired everyday that i feel i am pushing just to get through the day. So what I am asking is for some advice on how many carbs, proteins, fats, sugars should i be taking in to not feel tired but hopefully move the scale from 152 lbs down to at least 140 lbs. Any one out there that can help please help! thank you very much in advance.

T34418l3angel

180g of protein is a bit much for your weight. A good rule of thumb is to consume 0.8-1.0 g of protein per pound of body weight (for women). For your weight this would be between 122-152g of protein. I'm assuming you are not low carb, so the remainder percentage should be added onto your carbs.

T34418l3angel

Also I'm just curious of how you got your bmr and tdee totals because they seem kinda inaccurate, not too be rude, just trying to help

love4fitnesslove4food_wechange

1st- here's my info. tdee=2543, bmr= 1474, 5'6", weight 152 lbs. I workout doing p90x/insanity hybrid 6 days a week with sunday as a rest day. then 2 days a week i play softball and add walking in at least 3-4 days a week. i am wanting to get down to 135-140 lbs. I have been flucuating between 156-150 lbs for 6 months now, even though i am packing on muscle the scale doesn't move. my problem is I don't know how grams of carbs, proteins, fats, & sugars I should be consuming everyday to support my workouts, because i had one guy tell me to follow this regimen (120g of carbs, 180g of protein, 60g fat), but so many others tell me i need to consume 2000-2200 calories a day to support my workouts which i have found impossible if i want to stay in the above regimen. the problem with this guys regimen is that with this little, i am now so tired everyday that i feel i am pushing just to get through the day. So what I am asking is for some advice on how many carbs, proteins, fats, sugars should i be taking in to not feel tired but hopefully move the scale from 152 lbs down to at least 140 lbs. Any one out there that can help please help! thank you very much in advance.

152 grams of protein (1g per pound of bodyweight) is MORE THAN ENOUGH. Eat at least 55g of fat and don't worry about the rest .If you eat more fat or protein, fine. Stick to the 2000-2200 calories. that's more important.

sneckerdoodle

i went to the fitnessfrog calculator to get both my tdee and bmr.

sneckerdoodle

What about the carbs portion of that

love4fitnesslove4food_wechange

Just a quick note...his plan had you at 1740 calories (far too little) with the following macros:


41% protein

28% carbs

31% fat

Essentially, 40/30/30 (protein/fat/carbs), but this isn't NECESSARY. You're doing a lot of endurance work which might require that you consume more carbs (depending on how you feel). Meet your protein and fat needs and none of the rest really matters. If you feel good and are eating at your caloric target you'll reach your goal.

love4fitnesslove4food_wechange

What about the carbs portion of that

It doesn't matter--there's no minimum or maximum requirement. Eat balanced meals--plan them if you have to--and once you see you've met your minimum fat and protein needs then eat what you WANT.

sneckerdoodle

thank you very helpful, much appreciated.

Akimajuktuq

180g of protein is a bit much for your weight. A good rule of thumb is to consume 0.8-1.0 g of protein per pound of body weight (for women). For your weight this would be between 122-152g of protein. I'm assuming you are not low carb, so the remainder percentage should be added onto your carbs.

The protein is high (not saying it's "bad"), however, imo, you need more healthy fat, not carbs. That's a really low fat ratio and a lot of people are getting excellent health and weight loss results from eating much more healthy fat. I eat 65% of my diet from fat and it's working wonders; keeping in mind that I am still a lot farther from my goal than you.

T34418l3angel

Just a quick note...his plan had you at 1740 calories (far too little) with the following macros:


41% protein

28% carbs

31% fat
.

This is what was confusing me about the OP bmr and tdee, because I noticed this too. But your BMR and tdee are correct, just who ever made this plan for you was incorrect.

T34418l3angel

180g of protein is a bit much for your weight. A good rule of thumb is to consume 0.8-1.0 g of protein per pound of body weight (for women). For your weight this would be between 122-152g of protein. I'm assuming you are not low carb, so the remainder percentage should be added onto your carbs.

The protein is high (not saying it's "bad"), however, imo, you need more healthy fat, not carbs. That's a really low fat ratio and a lot of people are getting excellent health and weight loss results from eating much more healthy fat. I eat 65% of my diet from fat and it's working wonders; keeping in mind that I am still a lot farther from my goal than you.

And I agree with this, me and you are both keto/low carb (atleast I try really hard to be lol). I was just trying to give a non low carb perspective.

cyberbidder

I believe you asked a question inferencely, which is why am I not losing weight? Are losing inches? Clothe sizes? As to your explicit question that depends on who you ask. I think you should research the net so you may make an informed decision. On slimkickers website under blog there is a doctor who is also a trained dietician who states no one needs over 30 grams of carbs a day. From an index card compiled from long forgotten websies in % of calories: fist Proten 20-30, Complex Carbs 55-65 and Fat 15-25 Second in the same order 25-35, 40-50, 20-30. finally for bodybuilders, for others it would be less the general rule is .8 to 1 gram of protein per pound of body weight. I am still forming my own opinion. Not to share as an expert but to follow in my plan.