Who has that pefect diary breakdown - I want some meal tips

Katrinadionne1808

You know on MFP where you can look at your daily diary and see the breakdown pie chart for the day, well I would like to see people are who getting it right. I either go way over on one thing or the whole thing ends up as thirds.

I would just like to see some meal tips to increase my protein / carb intake but cut down on the fat. Tips greatly received!

I think my meal choices are getting much better and I certainly don't raid the snack cupboard / eat as much bread etc as I used to. Just some new ideas would be nice.

Thanks in advance!

love4fitnesslove4food_wechange

getting it "right" depends on your settings..and really getting it "right" doesn't matter. Get enough protein--1g per pound of LBM is more than enough and .3-.5 grams of fat per pound of bodyweight. Then let the rest fall where it may.

Katrinadionne1808

My settings are 55% carbs, 30% fat and 15% protein. I've read all sorts like for fat loss there should be a breakdown of 60, 20, 20 then I read to reduce carbs etc So I'm just a little lost.

What these are or why they are like that I have no idea.

I have some fat to get rid of, so I definitely want to try and cut down on the fatty foods, but I appreciate some of these are essential

At the same time I also want to build and improve muscle tone so know I need to have a good intake of protein

Based on what you have said I need an intake of 102g protein and 70g fat. Any idea how I go about breaking this down into percentages?

funforsports

In order to calculate the percentages do this.

Take g/protein x 4 / Total Calories = % Protein
Take g/fat x 9 / Total Calories = % Fat
Take g/carbs x 4 / Total Calories = % Carbs

So you are on a 1700 calorie diet. So

102 g Protein x 4 / 1700 = 24% Protein
70 g Fat x 9 / 1700 = 37% Fat
1700- (102x4)-(70x9) = 662 Carb Cals = 166 g carbs = 39% Carbs

Do a manual entry on your goals section and enter these percentages. You may have to round up or down a bit.

Katrinadionne1808

In order to calculate the percentages do this.

Take g/protein x 4 / Total Calories = % Protein
Take g/fat x 9 / Total Calories = % Fat
Take g/carbs x 4 / Total Calories = % Carbs

So you are on a 1700 calorie diet. So

102 g Protein x 4 / 1700 = 24% Protein
70 g Fat x 9 / 1700 = 37% Fat
1700- (102x4)-(70x9) = 662 Carb Cals = 166 g carbs = 39% Carbs

Do a manual entry on your goals section and enter these percentages. You may have to round up or down a bit.

Funforsports thank you so much!! That has just made me feel a hell of a lot better about my diary for today, especially as we are having pizza this evening. Just need to find how to alter those settings now!

Very much appreciated!

Thank you both!

Katrinadionne1808

Just to add - done it.

MFP only allows you to round the figure in 5% increments so have got to as near as possible with that.

Really is appreciated, might let me allow my 'better' diet now so I have the right fuel in my body for my workouts

Thanks again!

funforsports

Just to add - done it.

MFP only allows you to round the figure in 5% increments so have got to as near as possible with that.

Really is appreciated, might let me allow my 'better' diet now so I have the right fuel in my body for my workouts

Thanks again!

You are welcome. Best of luck.

Bakerchk

My diary isn't perfect, but feel free to add me if you want some ideas.

love4fitnesslove4food_wechange

You're very welcome!