Macros ?

[music_lover]

OK ladies...I want to make sure I'm doing my macros right. You all give such great advice and incouragement, so I'm putting it out there for you to let me know if I'm doing it right.

I'm just about to turn 47...weigh 142 (yeah, I'm down 5lbs. from 4 weeks ago) and I've upped my calories to 1500 -1600 a day (I've eaten 1200 - 1300 it seems like forever). Pretty much every day I take in 110-125 g protein. 100 g carbs and 40-45 g fats. Is that good?

Cheryl ~

[terracotta]

This only adds up to 1300 -- "Pretty much every day I take in 110-125 g protein. 100 g carbs and 40-45 g fats."

Try for 150g protein, 150g carbs, and 45 g fats = 1605 calories don't go below that number assuming you are weightlifting and doing cardio.

[music_lover]

Today I'm at 1650 and 123g protein, 100g carbs & 42g fats...so it looks like I'm just about right...I may have another egg white to get a little more protein.

[terracotta]

Today I'm at 1650 and 123g protein, 100g carbs & 42g fats...so it looks like I'm just about right...I may have another egg white to get a little more protein.

Again, this does not add up at all!

4 calories per gram of carb and protein
9 calories per gram of fat

123*4 + 100*4 + 42*9= 1270 calories

[music_lover]

Ok...I'm lost on your calclations...I go by actual calories of the food. For instance, I had 7 eggs today, two of which were whole eggs and five were just eggs whites...that's 225 calories and 42 grams of protein. My protein shake made with 1 cup of water, 1tbls of pb and proten powder was 37g protein and 250 calories. For lunch I had multi-grain whole wheat pasta mixed with extra lean ground beef, diced tomatoes and tomatoe paste and that was 450 calories at 35g protein. Add in the grapes, almonds, toast w/PB, cottage cheese & apple...that's a little over 1600. Is there some other calculation that I should be doing? I'm not sure...I so new at this.

[Emma-Leigh]

Your calculations are off...
For example:

2 whole eggs = ~ 73 x 2 cals = 146 / 6.8g protein = 13.6g protein / 10g fat
5 whites = ~ 17 x 5 cals = 85 / 3.5g protein each = 17.5g protein
Total meal = 230 cals/ 31.1g protein

Where is the extra g of protein coming from?

[music_lover]

Ooohhhh, you're right! I was counting the full protein count for the egg white. http://www.bestofboards.com/forum/images/smilies/bigblush.gif Thanks for bring that to my attention ~ I need that protein!