Cinderella's weight loss knowledge

excellent info. recommended read.

Thanks EvgeniZyntx

I think that the recommended percentage that comes after it (ex: 2% daily value of total fat) is based on the 2000 kcal/day recommendation.

Correct.

The item itself is still 150 calories, but the percentage of your total may change based on your calorie needs.

Based on the RDI, check...sorta. If your TDEE is 3500 calories that 2% will be a lot less then 2% of the RDI's recommendation. At the same time some of those values may be hard coded for any size and some of them should probably go up and down with weight. It's a guideline. It's not perfect. You'd have to read more into the RDI for information on that and why they chose those particular numbers. It also depends on what you're eating as everything is a balance and works together. For example, the more protein you eat the more beneficial it is to have more calcium. Another thing to keep in mind are some things are more bio-available then others (ie the calcium in milk is better absorbed then many of the alternatives, so if you are vegan it may be a good idea to have more then the recommended value). Also, if you are on a deficit that doesn't mean you need less nutrients. It's also harder to absorb them since your fat intake will likely go down with calorie restriction (and many nutrients are fat soluble). Another example is if you are overweight your protein needs are larger etc. If you are taller you could need more of particular things, if you are shorter you could need less.

Does that make sense?

Yes.

I mean we can pretty much exactly determine how many calories something is based on how much heat it generates, but how it fits into your macros is a whole other story.

It's also worth noting a few other things:
- No matter how terrible your diet is, if you eat below your TDEE you'll lose weight (google twinky diet, do not recommend).
- The RDI isn't exactly the most optimum macros to choose (and the optimum macros is arguable for good reason, I don't think anyone has found an optimum that can be applied to everyone). Their protein is recommended as a minimum for example...and it's to low of a minimum for a sedentary person, and active people need more then sedentary, and it's flawed:
http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

People should read this! Thanks for taking the time to put it together :flowerforyou:

It's replies like that that make it worth it

bump - so educational, thanks

I'm glad you think so.