How do I figure this out??

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turtledove773
turtledove773 Posts: 122 Member
in Health and Weight Loss
UGG I hate Math!

So I am trying to figure out what I need to put into to Scooby to figure out my calorie intake..

So if I want to figure out the Macro nutrient Ratios for the following, WHAT do I need to do?

I am 40, 5'6 and weigh 157lbs.

Protein: 1.5 grams per pound of body weight
Fats: 0.5 grams per pound
Carbs: 1.5 grams per pound

Replies

  • writergeek313
    writergeek313 Posts: 390 Member
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    Your protein goal should be calculated based on 1g per pound of lean body mass, not overall weight.
  • Francl27
    Francl27 Posts: 26,371 Member
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    Your protein goal should be calculated based on 1g per pound of lean body mass, not overall weight.

    This. Typically 40% carb 40% fat 40%protein works well.
  • turtledove773
    turtledove773 Posts: 122 Member
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    Your protein goal should be calculated based on 1g per pound of lean body mass, not overall weight.

    This. Typically 40% carb 40% fat 40%protein works well.

    I am basing my figures on Jim Stoppani’s Six-Week Shortcut To Shred, whose first phase is:

    Protein: 1.5 grams per pound of body weight
    Fats: 0.5 grams per pound
    Carbs: 1.5 grams per pound

    I need to figure out the percentage to plug into scooby but have no clue how to figure it out..
  • BarbieAS
    BarbieAS Posts: 1,414 Member
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    Your protein goal should be calculated based on 1g per pound of lean body mass, not overall weight.

    This. Typically 40% carb 40% fat 40%protein works well.

    I am basing my figures on Jim Stoppani’s Six-Week Shortcut To Shred, whose first phase is:

    Protein: 1.5 grams per pound of body weight
    Fats: 0.5 grams per pound
    Carbs: 1.5 grams per pound

    I need to figure out the percentage to plug into scooby but have no clue how to figure it out..

    I agree with the first poster regarding protein goal, but if you're dead set on these ratios, then your goals would be as follows:

    1.5g of protein per pound of body weight = 236g/protein (rounded) = 944 calories from protein
    ^^ for carbs.
    0.5g of fat per pound = 79g/fat (rounded) = 711 calories from fat.

    944 + 944 + 711 = 2599 (let's call it 2600) total calories per day.

    944/2600 = 36% calories each from protein and carbs
    711/2600 = 27% calories from fat

    36 + 36 + 27 = 99. Work out the rounding however works best for you.

    **Disclaimer - I only performed a math calculation, I do not necessarily endorse this eating plan, lol.
  • Pamela_in_Progress
    Pamela_in_Progress Posts: 197 Member
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    Multiply all those numbers by your body weight.
    157 x 1.5 = 235
    Maybe it's just me, but that seems like an excessive amount of protein.
  • SueInAz
    SueInAz Posts: 6,592 Member
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    I agree with the first poster regarding protein goal, but if you're dead set on these ratios, then your goals would be as follows:

    1.5g of protein per pound of body weight = 236g/protein (rounded) = 944 calories from protein
    ^^ for carbs.
    0.5g of fat per pound = 79g/fat (rounded) = 711 calories from fat.

    944 + 944 + 711 = 2599 (let's call it 2600) total calories per day.

    944/2600 = 36% calories each from protein and carbs
    711/2600 = 27% calories from fat

    36 + 36 + 27 = 99. Work out the rounding however works best for you.

    **Disclaimer - I only performed a math calculation, I do not necessarily endorse this eating plan, lol.
    And 2600 calories per day seems like a lot for a 5'7" 40 year old woman unless you're burning a an extreme amount of exercise calories.
  • turtledove773
    turtledove773 Posts: 122 Member
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    The plan can be found here..

    http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred-nutrition-overview.html
  • branflakes1980
    branflakes1980 Posts: 2,516 Member
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    Seems others are being very helpful, so I will just say that if your avatar picture is really you, you look fantastic for 40 years old :drinker:

    Carry on!
  • turtledove773
    turtledove773 Posts: 122 Member
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    Seems others are being very helpful, so I will just say that if your avatar picture is really you, you look fantastic for 40 years old :drinker:

    Carry on!


    It is and thank you! That made my day!
  • BarbieAS
    BarbieAS Posts: 1,414 Member
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    The plan can be found here..

    http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred-nutrition-overview.html

    Rock on, whatever works best for you.

    You're welcome for the help on the math, by the way.
  • LTKeegan
    LTKeegan Posts: 354 Member
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    Your protein goal should be calculated based on 1g per pound of lean body mass, not overall weight.

    This. Typically 40% carb 40% fat 40%protein works well.


    This doesn't add up to 100%.......
  • denise032
    denise032 Posts: 108 Member
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    Your protein goal should be calculated based on 1g per pound of lean body mass, not overall weight.

    ^ This. You need to know your lean body mass # in order to correctly calculate this. If you put your BF% in bodybuilding.com that number will be on your profile. I'll show you mine so you can get a better idea...

    CW: 171 lb
    BF: 28%
    Lean Body Mass: 123 lb
    Body Fat: 49 lb

    Carbs: 184.5g (123 * 1.5)
    Protein: 184.5g (123 * 1.5)
    Fat: 61.5g (123 * .5)

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