counting calories

[witkowsd]

Once you total up your calories, fat, carbs and protein how do you get the percentages?

 

[Babyfaced Assassin]

do u want to work out how much your macronutrient intake is as a percentage of your total calories?

Wouldnt it be better to workout what percentages u want and then plan your food intake accordingly?

 

[Babyfaced Assassin]

let's say you eat 2500 calories a day

you get 250g protein
187g carbs
roughly 83g Fat

work out how many calories that is so

250 x 4 = 1000
187 x 4 = 748
83 x 9 = 747
--------
2495

Now as percentages

1000/24.95 = 40%
748/24.95 = 30%
747/24.95 = 30%

so roughly you are doing a 40/30/30

I hope that helps

(ps i derived 24.95 by taking total calories/100)

 

[witkowsd]

2628 calories/day
39 g of fat
317 g of carbs
244.50 g of protein

for bulking - is this OK - my weight is 136 lb.

 

[Babyfaced Assassin]

i think that's too little fat

that works out at:

38% Protein
50% Carbs
13% Fat

I think u should aim for about 45% carbs and maybe 18% Fat?

How tall are you?
Otherwise i think for your weight it seems a good amount.

 

[satchboogie]

babyface...

those ratios obviously change depending on type of cycle.. cutter/bulker

 

[FatRat]

I would agree that you need more fat, specially when bulking. Even when cutting you need a good amount of the right fats, it helps with all sorts of functions, not least testosterone production!

 

[witkowsd]

I'm 5'3" - bulking but after doing these numbers looks like too much carbs - a lot of those carbs are post workout (Recovery X), banana - should I cut out the banana? change my post w/o drink - ? i also take flaxseed oil at night which I forgot to factor in - sometimes npb (2 tablespoons) - any suggestions - I also through in some low fat granola - which I think I need to cut out?"