Group: Specific Diets & Nutrition

Created: 2012/01/01, Members: 104, Messages: 22775

With so many diets and nutritional plans out there, you can get lost. Find out what works best for others and share your experiences!

Join group

HELP! Grams to percentages of intake?!!?

kimtim2001
kimtim2001
Posts: 4
Joined: 2002/10/03
United States
2003/03/10, 10:41 AM
Hi! I'm trying to figure out how many grams of each protien, carbs, and fat would be if i want to eat 45% carbs, 40% protien & 15% fat... I'm sure there's some way to figure this out... oh - and i'm trying to take in 1200 calories... thank you! kim
kimtim2001
kimtim2001
Posts: 4
Joined: 2002/10/03
United States
2003/03/10, 11:02 AM
Hey - I found the information! Thanks for your help - just in case anyone else was wondering too - here it is... it came from this website...

http://www.geocities.com/jgrrl2/howmuch.html

How Much Should I Be Eating Per Day?

Here is a brief overview of how to figure out how much you should be eating per day.
To determine your daily caloric intake, take your current body weight and multiply by:

8-10 if you are mostly interested in losing body fat
12 if you want to gain muscle and lose fat
15 if you want to gain muscle
(Example: 150 x 10 = 1500)
*Note dont assume you only want to lose bodyfat! For every pound of muscle you gain, you can add 50 more calories a day! Muscle is the bodys natural fatburning furnace so if your daily calories seem way low, aim for building some muscle!*

The Body For Life program is a 40/40/20 eating ratio meaining that 40% of your daily calories come from protein, 40% of your daily caloriescome from carbs and 20 % of your daily calories comesfrom fat. So as an example:
1500 x .40 = 600 calories from protein
1500 x .40 = 600 caloris from carbs
1500 x .20 = 300 calories from fat

Now remember this:
1 gram of protein = 4 calories, 1 gram of carbs = 4 calories and 1 gram of fat = 9 calories.
Then convert the above figures to grams:
600 divided by 4 calories per gram = 150 grams of protein
600 divided by 4 calories per gram = 150 grams of carbs
300 divided by 9 calories per gram = 33.3 grams of fat
(The above is a daily total)

Now break it down per meal ~ Body forLife requires 6 small meals:
150 grams divided by 6 = 25 grams of protein per meal
150 grams divided by 6 = 25 grams of carbs per meal
33.3 grams dvided by 6 = 5.5 grams of fat per meal

So in this example, you would be eating 25 grams EACH of protein & carbs per BFL minimeal & 5.5 grams of fat!
And the way to do this? PLAN! Plan out all your meals and you wont be tempted to stray off course!