Help with calories

[No. 8]

Hey ladies,

I was wondering what you girls shoot for as far as calories per day. I know it will probably vary greatly for one girl to the next, depending on your stats and goals, etc... But I'm trying to help my wife drop some pounds and we're having a tough time. I'm starting to think it might be a simple as too many calories.

I've read that 14-16 cal x bodyweight is approximately maintenance, and 10-13 cal x bodyweight is good for fat loss, with appr. 1 gram of protein x bodyweight for muscle building. Does any of this sound right to you guys? Also is a 40/30/30 split (carb/protein/fat) a good diet to follow. We've never really counted calories before (always just eat clean) but we're at the end of our rope trying to figure this thing out. We workout 4x's a week, cardio in the morning on empty stomach everyday, eat clean, and still the weight won't budge. Any suggestions?


Peace,
8

 

[No. 8]

I guess I should have read on down a little more. I see where KrazyK posted basically the same question under "Diet Figures" but maybe we can still get some more replies.

8

 

[Crazy K]

Everyone is different and what works for some may not work for others. Your workout and lifestyle play a big part in what you need to take in each day. I push it as hard as i can at the gym 6days a week and I need anywhere from 2000 to 2500 cals each day (leg days I take in more sometimes, it all depends)
I'm eating 240+prot 100-150carbs and up to 50fat
Eating clean is a huge bonus to your body too!

This little formula worked well for me while i was trying to adjust to what I needed (I had been doing a very low fat and depravation eating routine) Use it as a guideline and you will know what you need to alter to fit your lifestyle...just listen to your body.

1.
Body weight x’s 1 gram = amount of protein required per day

2.
Total grams of protein x’s 4 = amount of calories from protein

3.
Calories of protein divided by 0.30 = total daily calorie intake

(The remaining calories are for your carbs)

 

[dEgeNeRaTe8211]

Crazy K~ where's the fat in that diet plan??

fat is important to have even if you're looking to cut.
...it takes fat to burn fat.

No. 8~ the 40/30/30 split is actually 40% of your calories from protein, 30% from carbs, and 30% from fat.
Total bodyweight x 16 = AMR (active metabolic rate)
however, i guess your wife is trying to cut...so she wont be eating her as much as her AMR. that is more for people on a maintaining diet.
Total bodyweight x 12 = BMR (basal metabolic rate)
she will most likely be eating this much for cutting. this is the amount of calories one needs for daily maintenance. so if you eat this many calories and workout, then you are burning more calories than you are consuming and, therefore, will cut fat. you can even make a 5% calorie deficit from your BMR for maximum cutting.

if you're looking to start a 40/30/30, you can ask me for whatever help you need because i am currently on this diet. for many people, a 50/30/20 split (p/c/f) has worked very well. a 50/20/30 split also works very well for cutting. but basically...
1 gram prot = 4 cals
1 gram carb = 4 cals
1 gram fat = 9 cals
you can figure everything out with this, but just ask if you need additional help.

 

[tripleV]

I haven't calculated how many calories I eat either. I am so focused on protein and getting enough of it. I am trying to eat more and more.

Found this helps these days to count calories,protein etc.
http://www.cyberdiet.com/ni/htdocs/index.html

I'd like to bump this up too. I'll pay someone to write a diet up for me, with food counts, protein grams, caloreis, etc. !

 

[tripleV]

i'm coming back to this because I know that FOOD is the best AS you can get and sometimes we pay least attention to it.

So any other info would be soo useful to all of us on FOOD, calories, protein grams, ratios, etc. Can we try to summarize this here? Please share!!!!

 

[tripleV]

I'm thinking Lobo's gots something in this filing cabinet!!

 

[No. 8]

Thanks for the tips guys, and TripleV thanks for the link. Would anyone else like to share there secrets?

Peace,
8

 

[tripleV]

 

[Crazy K]

No fat.....my bad! I had "cut and pasted" that from a file of mine and forgot that the fat wasn't included.

I should've said " take the remaining calories after figuring out your protein and split among carbs and fat. Believe me I know how important fat is. I did the whole "non fat" diet and it got me nowhere like eating balanced and "clean" fats.


I hope I didn't screw anyone up. And I seriously hope no one thinks I'm a total dumba**!

I take in 240 prot 150 carbs and @50 fat daily. 2000 to 2500 cal
But I think each person's need differs and that was just the "guideline" that i used to keep from feeling like I was eating too much or wrong while I was creating a balanced diet for myself.