Previous posts we discussed the roles of macronutrients (carbs, proteins and fats), what they do for your body and rough guides for how much one may consume. If youve been following, you may have noted that both protein and fats are essential macronutrients for our bodies to function properly while carbs are not. This doesnt mean we shouldnt consume carbs, but that we absolutely need the other macronutrients for survival. Carbs are the macronutrient that have the widest variety to determine needs and this need is largely determined by activity levels, genetics, muscle mass and goals. In short recap, proteins should be around 1 gram per pound of body mass. That is fairly easy to gauge as most of us know our weight. Fats grams are your body weight multiplied by 0.4. The math with me as an example. I weigh 195. Proteins at 195 grams or 780 calories Fats at 195 * 0.4 = 78 grams or 702 calories. My total essential needs without carbs is 1482 calories. The rest of my calories should come from carbs. I know for myself that 3000 calories per day is what maintains my weight. 2,500 calories provides a fairly rapid loss for me and 3,500 per day is a slight gain. Whatever my goal is (maintenance, loss or growth) will come from manipulating my carbs and none of the other macronutrients. The carb math for me- 2,500 total calories - 1482 essential calories (fats and protein) = 1,018 calories or 255 grams of carbs me to lose 3,000 - 1482 = 1,518 calories or 380 grams of carbs maintains 3,500 - 1482 = 2,018 calories or 500 grams of carbs gains Basic guide for you to find your loss, maintain and gain calorie range. Take your body weight and multiply it by 12.5 and that is fat loss calories. Your body weight multiplied by 15 for weight maintenance. And to grow, multiply your body weight by 17.5. **Remember, this is simply a guide. Your personal calorie needs may be more or less than these figures depending on lifestyle, metabolism, activity level, muscle mass, previous dieting, hormones, genetics and several other factors.
Posted on: Thu, 06 Nov 2014 22:52:53 +0000
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