• FreeTrainers.com Forums
• Specific Diets & Nutrition
• calories Vs fat intake

Group: Specific Diets & Nutrition

calories Vs fat intake

Fay105 Posts: 15 Joined: 2008/03/25	2008/03/26, 03:24 PM Ok, please excuse me if this sounds a little silly, but I am new to the site! I have been given a goal of 1865 cals a day, but only 23g fat. My problem is i can't seem to eat all the calories without going over the fat level and if i stick with only 23g fat i can't get up to the recommended calories. What am i doing wrong? Which should be my priority, sticking to the appro fat intake or the cals? I'm 5'4 and trying to lose weight - from 144lbs to 130lbs (if possible :))
rkahl Posts: 84 Joined: 2002/11/21	2008/03/26, 04:43 PM How did you arrive at the 1865 calories? I like a 45%p/30%c/25%f when trying to lose fat and maintain muscle. With your 23g of fat above, that is only 11% of the 1865 calories. Virtually impossible to achive especially if you are taking any oil supplements. That 23 grams of fat is only 207 calories. That's just a spoon of peanut butter and one spoon of oil, all day long. Use your carbs to reduce or add calories but keep your protein & healthy fats in place.
Fay105 Posts: 15 Joined: 2008/03/25	2008/03/26, 05:00 PM I got the number from the nutritional plan on this site. In my previous attempts at a similar eating plan, I was told to aim for approximately 1500 cals/60g fat, so I was a little shocked by this one. I'm pretty good at keeping to a low fat diet, but 23g is ridiculous! Any idea what it should be or know a good place I might look?
yessicarathsak Posts: 249 Joined: 2007/09/20	2008/03/26, 05:31 PM Eat a lot of your calories from fruits and veggies. A medium to large banana has about 110 calories and virtually no fat. Also, eat a big baked potato for dinner. Figure potatoes have about 1 calorie per gram, so if you have a very large one, you could probably get up to 350 calories with no fat.
Fay105 Posts: 15 Joined: 2008/03/25	2008/03/26, 05:35 PM Thanks Yessica:) Think i need to be a little more choosy and prepare my days intake the day before - otherwise tend to use up lots of fat allowance early in the day and get stuck for an evening meal!
rkahl Posts: 84 Joined: 2002/11/21	2008/03/26, 06:17 PM BMR+Activity-500 calories =1 lb fat loss per week. Look up a BMR calculator and calculate your BMR based on your ideal weight, not your current weight, then add your activity level calories, then deduct 500. That is your target daily calories. Then try to split them 45/30/25. Eat most of your carbs early if possible and carb down at night. You will probably need to use protein shakes to get enough protein in. If you want to be a little more agressive, use your lean body mass weight instead of your ideal body weight to calculate your BMR.
Fay105 Posts: 15 Joined: 2008/03/25	2008/03/27, 04:58 AM Thank you rkahl - I'm going to give this a go. Also thinking of trying the WSSC challenge Amy's setting up!
bb1fit Posts: 11,105 Joined: 2001/06/30	2008/03/30, 04:29 PM Bear in mind that fat loss is not linear, and some weeks you may well not see a single lb. of loss. In other weeks, you may see 2-3 lbs. So bear this in mind as you look at the scale, many folks get discouraged upon seeing no loss week after week. -------------- Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer