Dumb Question

[Andre01]

I think now that I have started to get right into this training thing that I am putting myself into. I need to ask a really dumb question. How do I work out my macro nutrients?? Any ideas of free websites that I might be able to use. I am 95kgs, 183cm tall, and now 16.5% bf. I know I have asked this before but now I am serious in getting myself into shape.

[teamfatboy]

Um, here's 2c worth:

Start with your basal metabolic rate calculator here - and that'll give you the cals needed to "live".

Go to the daily calorie needs calculator here and the maths pops out a daily calorie figure.

What happens next depends on your goals, as it says on the second of those pages. To lose bf, a modest daily deficit (eg 300 cals below that figure) is required, together with exercise, remembering that it takes a deficit of 3500 cals to burn 500g of fat.

From the daily calorie load, eg 2000 calories/ day, you can start to get a feel for the diet, and this is where trial-and-error starts to become more of an issue. I've seen recommendations for endurance athletes of 60% carbs, 20% protein and 20% fat, but for bodybuilders something akin to 45% carbs - 45% protein - 10% fat is not uncommon.

There are approximately 4 calories per gramme in each of protein and carbs, 9 cals per gramme of fat.

So, if your daily calorie load was 2000, in a 45%-45%-10% split, you'd be looking at 900 calories (equals 225 grammes) of net protein, 900 calories (equals 225 grammes) of net carbs, and 200 calories (approx 21 grammes) of net fats.

You find the food content in places like the Crop and Food database or in those tables on the packet

Any use ?

[Andre01]

Thanks, I think that you gave me a little help a while ago on this. :nod: