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this cant be right surely. NZ.B.B intake calc

mrgeeky

By mrgeeky
in Diet & nutrition

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mrgeeky Senior member

mrgeeky

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Protein:330g

Carbohydrate:50g

Fat:143g

I have been checking out all different typed of online calc and they are all different... Every one I use gives different results..

I have come to the conclusion that I need around 3000 calories a day to lose weight while adding muscle...

That's using an average from all the different sites I have been too.

But the above just seems so outta whack.. Far more fat than carbs? eh?

And that percentage of protein?

Im getting confused with all this stuff.. No wonder why I have avoided counting calories for so long... Can some one help me sort this out pleeeeeeeeeeeeeassssssssseeeeeeeee lol

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Kalidane Senior member

Kalidane

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K.I.S.S.

Eat 3,000 calories every day for 14 days. See what the change in weight is. Revise target calories by 300 per day if required. Iterate. If online calculators are helping you that's cool. If you've no idea what the hell the calculators are doing (and why) you may gain more with some nutrition reading.

As a starting point, the internet suggests a macro split of carbs 50%, fats 20%, protein 30%.

For 3,000 calories this gives ya:

Carbs: 3,000 * 0.50 / 4 = 375g

Fats: 3,000 * 0.20 / 9 = about 67g

Protein: 3,000 * 0.30 / 4 = 225g

Looks like I got the fats and protein % backwards as that's pretty low fat and high-ish protein. Anyway play around with the numbers yourself. 50g of carbs is pretty close to the whole ketosis thing. If you are interested in a specific diet please mention it and people familiar with it will comment.

Are you saying your goal is to lose weight and gain muscle at the same time? You may have a greater degree of success choosing one of the following: get stronger, gain lean mass, lose fat, improve fitness.

GL

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mrgeeky Senior member

mrgeeky

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K.I.S.S.

Eat 3,000 calories every day for 14 days. See what the change in weight is. Revise target calories by 300 per day if required. Iterate. If online calculators are helping you that's cool. If you've no idea what the hell the calculators are doing (and why) you may gain more with some nutrition reading.

As a starting point, the internet suggests a macro split of carbs 50%, fats 20%, protein 30%.

For 3,000 calories this gives ya:

Carbs: 3,000 * 0.50 / 4 = 375g

Fats: 3,000 * 0.20 / 9 = about 67g

Protein: 3,000 * 0.30 / 4 = 225g

Looks like I got the fats and protein % backwards as that's pretty low fat and high-ish protein. Anyway play around with the numbers yourself. 50g of carbs is pretty close to the whole ketosis thing. If you are interested in a specific diet please mention it and people familiar with it will comment.

Are you saying your goal is to lose weight and gain muscle at the same time? You may have a greater degree of success choosing one of the following: get stronger, gain lean mass, lose fat, improve fitness.

GL

Thanks for the reply Kalidane..

Yep I want to gain some Muscle, and lose fat.. I don't believe I cant still put on some muscle while losing fat.. I think that applies more so to me as Im probably nearly 20kg over weight. I weigh 110kg and need to get down to low 90's.. Or possibly even 90kg.. Maybe even lower to see my abs.

I don't want to get huge but I am training in weights so would like to put some size on for all my effort lol..

But Im not shy in admitting I bloody hopeless at all this calorie counting stuff. I find it very hard.

To most of you it just all seems so simple.

I have tried to make sense of all this calorie counting stuff before with out any success. I guess if I keep at it I'll get it right eventually..

This time around I have decided I need to get serious about making this work.

Ok, back to trying to nut this out.. You say you have the fats and proteins back to front but the figures you give look pretty good to me going from what I have read..

Im a little confused at your comments above..

Can you clarify please Kalidane, is this correct or not?

For 3,000 calories this gives ya:

Carbs: 3,000 * 0.50 / 4 = 375g

Fats: 3,000 * 0.20 / 9 = about 67g

Protein: 3,000 * 0.30 / 4 = 225g

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Kalidane Senior member

Kalidane

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The math is correct. Fats at 20% and protein at 30% probably is what you'd look at starting with. I'm accustomed to 5k calories so seeing fats at 67g seems tiny :lol:

Just get on any one of the calorie tracking websites and life gets easier. I wouldn't be keen to do it any other way.

Yes one can of course lose fat and gain muscle but with mixed goals it will be harder to see results to start with. As the belt starts coming in more and more notches you'll know you're going the right way though!

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mrgeeky Senior member

mrgeeky

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The math is correct. Fats at 20% and protein at 30% probably is what you'd look at starting with. I'm accustomed to 5k calories so seeing fats at 67g seems tiny :lol:

Just get on any one of the calorie tracking websites and life gets easier. I wouldn't be keen to do it any other way.

Yes one can of course lose fat and gain muscle but with mixed goals it will be harder to see results to start with. As the belt starts coming in more and more notches you'll know you're going the right way though!

Thanks mate.. really appreciate the advice..

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mrgeeky Senior member

mrgeeky

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tiredness is the enemy...

at 51, 52 shortly and being a stay home dad of a young 3 year old that often wakes up during the night, its kind of hard to get a decent sleep pattern going...

When tired, which seems to be often these days, the diet goes out the window.. I get a week or so of solid sleep and good training and start to lose some weight and then the young one has a bad night.

It seems to take 3 or 4 days to get back in to a good sleep pattern and by that time my diets all to hell... Been trying sleeping pills and now wine to help sleep..

So there you have it.. Some times I feel like packing my bags... If living alone etc.. But I just couldn't do that to the young one.. Here it is, nearly 2.am and Im still awake.. Had the young one come in and wake me up at 2.am last night and I was already struggling to sleep.. She had woken a few nights in a row before keeping me awake.. Breaking my sleeping pattern..

So last night, well the night before now, I decided I really needed a decent night sleep and took some sleeping pills. Finally just started drifting off at aprox 2am and the young one comes in and wakes me up....

Kept me awake until 4.30 before she finally went back to sleep. Trying staying up and looking after a young one after having taken sleeping pills.. That was fun... Now Im over tired and cant sleep tonight... So Im sitting here sipping on a bottle of wine hoping that will help me sleep..

wonder if Im going to regret having posted this tomorrow, well today...

I reckon if I could get a decent sleep pattern going with out be woken regularly the diet side of it would probably be easy... *sigh*

Oh well... off to bed to try to see if I can sleep...

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