How much???? Help!

FaisalsPhysique
FaisalsPhysique Posts: 1 Member
edited December 2024 in Health and Weight Loss
How much protein, carbs, etc. Do you know u need in ur diet?? I mean how much do you know you need to weigh out???? Help!!!

Replies

  • kommodevaran
    kommodevaran Posts: 17,889 Member
    You cant' KNOW it, but that's allright, because nutrition is not an exact science. Calories in/out is reasonably exact, you plug in your height and weight and whether you want to lose or gain or maintain, and MFP spits out a number of calories that you should stick to to acheive that. Then you weigh all your food and log it, and weigh yourself and log it, and if you do it correctly, over time you will see that it works.

    Need for macronutrients is another issue. "Best practice" is your best bet - a minimum of 0.8 grams of protein and 0.4 grams of fat per pound of lean body mass. It's important to get enough of everything, but more than enough will not be better. The more "unbalanced" your diet gets, the more difficult it will be to adhere to, and adherence is what really counts because whatever you want to do, you have to do it for a long time. So you want to find a balance that works for you. You can eat anything to hit your calories and macros, but you will notice that some foods and combintaions work better than others.
  • terbusha
    terbusha Posts: 1,483 Member
    edited July 2016
    There is no 1 set answer to this question. It's a range and a bit different for everyone. In general though, here's a good starting point

    Protein: ~0.8-1.2 g/lb of bodyweight (if you're quite overweight, then go a bit less)
    Fat: 20-30% of your calories
    Carbs: the rest of your calories

    In terms of calories, what I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~2200 cal/day. Hit this goal, along with your macros and getting in your workouts, for 2 weeks. If you lose 1-2 lbs/week, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few cycles, you'll figure out what works for you in your situation.
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