Please Scroll Down to See Forums Below lassiemark
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Hi boys, where can I get a link to a table for micronutrients intake for a fat loss diet for a female? I would ask you to help me on designing one but I know it takes long time to do,thanks for any info.
food macronutrients table for woman
- Thread starter lassiemark
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Here is a great video for you to watch where I explain how to calculate your protein, fat, carb and calorie needs based on your goals -> http://www.evolutionary.org/forums/...s/nutrition-101-carbs-proteins-fat-46427.html
Macronutrients are the components of food that your body uses for energy. There are 4 main macronutrients:
Protein - 4 calories/gram
Carbohydrates - 4 calories/gram
Alcohol - 7 calories/gram
Fat - 9 calories/gram
A rough estimate to determine how many calories you need is to multiply your body weight (in pounds) by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
For example, a 200 pound person would need 3000 calories to maintain his weight (200 x 15 = 3000).
Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes
Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.
Macronutrients are the components of food that your body uses for energy. There are 4 main macronutrients:
Protein - 4 calories/gram
Carbohydrates - 4 calories/gram
Alcohol - 7 calories/gram
Fat - 9 calories/gram
A rough estimate to determine how many calories you need is to multiply your body weight (in pounds) by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
For example, a 200 pound person would need 3000 calories to maintain his weight (200 x 15 = 3000).
Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes
Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.
