How to calculate nutrient requirements?

beckymlong

I am 25, 11stones with bf% of 30 my lbm is 108. My tdee is like 2300 I think and brm (I think that's the maintenance ? Where it calculates the calories you burn by doing nothing?) Is around 1600. I have just started to alter my life style exercising 3x weekly; zumba, strength and cardio in the gym and swimming. I started off aiming for 1200 net but have been advised to increase.
My main question is how do you calculate the protein fat and carb requirements in grams for measuring and percent for daily intake (to put into my dairy), I've been using MFP but would like to know how to do it myself - as Im not sure if this is correct, and with weight change would like to work it out myself..
not seen any major loss yet but as I say I have only just started. I have also not been putting fluids in my diary I no longer drink too many soda or pop drinks, mainly green tea, still have some coffee and fruit juices but the latter can certainly be high in calories that I have been missing off my diary :-/

Cr01502

One gram of protein per pound of lean body mass.

.35 grams of fat per pound of lean body mass.

The rest of your calories should come from carbohydrates.

beckymlong

my lbm is 108, 108grams of protein...is that not really high?

Hearing a lot about reducing carbs, eating less bread (but keeping the good ones) should I follow this plan?

and How do I put that into my fitness pal diary if I put it in as gram requirements will it alter percentages automatically?

ladyraven68

my lbm is 108, 108grams of protein...is that not really high?

Hearing a lot about reducing carbs, eating less bread (but keeping the good ones) should I follow this plan?

and How do I put that into my fitness pal diary if I put it in as gram requirements will it alter percentages automatically?

108g of protein sounds fine.

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

beckymlong

So protein 108g, fat 37.8g, what is the remaining for carbs?
I was kinda expecting it to total 100 lol (my maths isnt great )

sunman00

go into 'goals' , then customise your goals; a good place to start is 40%/ 30%/ 30% carbs, fats, protein; and see what that gives you in terms of requirements

net goals are hard to set unless you know what you burn daily or weekly, but if you do its easier

and the general rule is; it's ok to go over your fats & protein as long as you don't go over total calories; you don't really want to go over carbs if you're trying to burn fat

WinnerVictorious

So protein 108g, fat 37.8g, what is the remaining for carbs?
I was kinda expecting it to total 100 lol (my maths isnt great )

it depends on your calorie goal.

protein = 4 calories/gram
carbs = 4 calories/gram
fats = 9 calories/gram

108 x 4 = 432 calories of protein
38 x 9 = 342 calories of fat

432 + 342 = 774 calories.

if you are eating 1500 calories, then 1500 - 774 = 726 calories of carbs

726 / 4 = 182g of carbs

i rounded with the numbers since i was doing the math in my head.

Cr01502

i rounded with the numbers since i was doing the math in my head.

Show off.

WinnerVictorious

i rounded with the numbers since i was doing the math in my head.

Show off.

some people on here display their abs.

some people display their biceps.

i display my frontal lobe.

beckymlong

does anybody rate this website?
http://swole.me/

Thanks for your responses guys thats a great help