Recommended Daily Nutrition Goals

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Cella30
Cella30 Posts: 539 Member
in Food and Nutrition
Any thoughts? I have the default settings and I've seen some posts where people changed theirs. I don't know what to set my protein, fiber, carbs, sodium,etc. goals to. Do you have any recommendations?

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  • laurennn16
    laurennn16 Posts: 30
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    i have 40C/40P/20F but it is all preference, however I do personally believe the protein is too low for anyone.
    I also have my sodium at 1500 since the recommendations have recently changed. Otherwise I kept everything else the same.
  • sharamia
    sharamia Posts: 34 Member
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    My gastro doc said everyone should get 21 grams of fiber a day for reduced risk of colon cancer. You can't get too much fiber, but work up to it if you're not used to it. (Have some Gas X around) I also reduced my fats and upped my proteins by 5%.
  • forty3fab
    forty3fab Posts: 148 Member
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    Go to:

    http://nutritiondata.self com

    click on BMI, fill out you information and it will give you s great idea where to start!
  • vanfox23
    vanfox23 Posts: 110
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    You can't get too much fiber

    this is entirely my opinion, but I feel you can have too much fiber..I have noticed when I go above 30-35 grams, I end up with really bad cramps. Everyone is different, so you need to find what works for you :wink:
  • Cella30
    Cella30 Posts: 539 Member
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    Go to:

    http://nutritiondata.self com

    click on BMI, fill out you information and it will give you s great idea where to start!

    Whoa, that is awesome! Thank you! :happy:
  • forty3fab
    forty3fab Posts: 148 Member
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    You are welcome! I love that website!
  • Balanced_Life
    Balanced_Life Posts: 229 Member
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    There's a lot of good info on that site! I've bookmarked it so that I can check it out later.

    Here's another macronutrient calculator that you can check out:
    http://www.scientificpsychic.com/fitness/macronutrients.html

    That's the calculator that I've been using. I also this one to calculate my protein requirements for days that I work out very strenuously, since I need more protein on those days:
    http://www.scientificpsychic.com/fitness/diet.html

    By the way, I currently have my protein / fat / carbohydrate ratios at 22% / 30% / 48%.
  • MacMadame
    MacMadame Posts: 1,893 Member
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    I've changed mine to 30% protein, 40% carbs, 30% fat. I don't necessarily hit those goals but they seem reasonable as a starting point. I also changed the fiber to 24 g and the sodium to 2000 g and calcium to 200%.
  • EMc4452
    EMc4452 Posts: 187 Member
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    Any thoughts? I have the default settings and I've seen some posts where people changed theirs. I don't know what to set my protein, fiber, carbs, sodium,etc. goals to. Do you have any recommendations?
  • EMc4452
    EMc4452 Posts: 187 Member
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    I do 40p/40f/30c. But it's all up to the individual. Personally, I notice I have more energy and feel more satisfied if I get more protein than carbs.
  • Cella30
    Cella30 Posts: 539 Member
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    This is all great info, thank you! My doctor wanted me to follow a high protein, low carb diet. I just assumed I was doing pretty well but now I'm not so sure. Plus I just changed it to show sodium and holy salt lick, batman! I am getting way more than I thought. Ugh...

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