Help Mr.X or others

[Gymgurl]

I have a question....if i take my body weight x 12 will those calories be what I need to lose weight or to maintain?

Also once I have this number how do I figure out the ratio of carbs, protein, and fat per day for my calorie range?

I would reallu like some help with this. I have lost 33 pounds on low-carb, but I can't seem to lose anymore and would like to change to a different type of diet.

 

[RottenWillow]

Its not as simple as BW * 12. That's a best a generalization.


First you should search online for a BMR calculator and then use the guidlines you should be able to find there to estimate your daily caloric expenditure from exercise. Add your BMR and your daily caloric consumption via exercise and you have the number of calories you need daily to maintain your BW. You will need to know your LBM to do this.


Where is your BF and BW at currently? What are your goals?

 

[Mr.X]

I have a question....if i take my body weight x 12 will those calories be what I need to lose weight or to maintain?
usually to Lose weight: can be anywhere from wx12 to wx10

Also once I have this number how do I figure out the ratio of carbs, protein, and fat per day for my calorie range?
what is the type of diet that you are doing?

Here's how it works:
Take your weight x 12 for example: assuming your weight is 135lbs. that would be 135x12=1620cal per day=BMR

Protein has 4cal/gram
Carbs have 4cal/gram
Fat has 9cal/gram

So, if you're doing a 50%protein/20%carbs/30%fat diet, you would do the following:

1)1620 (your BMR) x 0.50 (the 50% protein) = 810 calories from protein / 4cal/g = 202 grams protein

2)1620 (your BMR) x 0.20 (the 20% carbs) = 324 calories from carbs/ 4cal/g = 81 grams carbs

1)1620 (your BMR) x 0.30 (the 30% fat) = 486calories from fat / 9cal/g = 54 grams fat

Thus, per day: 202g protein/81g carbs/54g fat


I would reallu like some help with this. I have lost 33 pounds on low-carb, but I can't seem to lose anymore and would like to change to a different type of diet.
what type of diet are you looking for? I would maybe suggest the example diet I put up beforehand 50/20/30

Mr.X

 

[Gymgurl]

Thanks to both of you for answering so fast! I was planning on using the 50/20/30. So that really helps out. I will try to figure this out. Thanks again!


Anya...I'm shooting for about 10 more pounds and some fat loss. I'm at about 18% right now. My goals are to lose and build some more muscle. The past couple months have been amazing in the changes that I have made. I went from a size 14 to a 8. and this was done using heavy weights and low carb dieting. So .....here we go with a new diet change.....

 

[RottenWillow]

Thanks to both of you for answering so fast! I was planning on using the 50/20/30. So that really helps out. I will try to figure this out. Thanks again!


I went from a size 14 to a 8. and this was done using heavy weights and low carb dieting.

Damn, that's impressive. Congratulations.


I suspect you'll find your energy level is a lot better during your workouts when you increase your carbs. Remember, concentrate on low glycemic carbs. I get most of mine from long grain brown rice and rye bread.

 

[Mr.X]

Thanks to both of you for answering so fast! I was planning on using the 50/20/30. So that really helps out. I will try to figure this out. Thanks again!


Anya...I'm shooting for about 10 more pounds and some fat loss. I'm at about 18% right now. My goals are to lose and build some more muscle. The past couple months have been amazing in the changes that I have made. I went from a size 14 to a 8. and this was done using heavy weights and low carb dieting. So .....here we go with a new diet change.....

14 to 8 is an amazing achievement congratulations

Mr.X

 

[Gymgurl]

Thanks guys! It has been worth all the hard work!!

 

[Deleted member 33117]

Gymgurl, just call me later this week and I'll help you go over your diet again.

 

[variation]

ya the 50/20/30 breakdown is great for dieting, and when I follow that I try to place the great majority of the 20% carb in post workout shake and post workout meal, which I find to be very effective.

 

[Gymgurl]

I do have to say that I had more strength in the gym today and I wonder if it was from the good low GI carbs........

Anya - or any one - How do you get enough protein in for the day. I max out at 100 grms and can't seem to force any more down. I guess this is a good place to add pro.shakes? Any ideas on some higher protein items??


Thanks!