View Full Version : Ideal Calorie Intake
MsJewels
03-02-2005, 06:37 PM
I don't think that fitday.com is very accurate when it comes to the amount of cals to take in daily. Does anyone know (short of seeing a dieticien) where or how I can figure out how many calories I should be taking in daily? Also, what the % of protein/carb/fat is ideally?
Thanks!
MsJewels
03-03-2005, 08:20 AM
:)
All I have time for right now, but it should help :)
http://www.leangirl.com/forum/viewthread.php?tid=3
jenn26
03-03-2005, 10:30 AM
I believe the commen % is 40/40/20 for women.
mommykuce
03-03-2005, 12:09 PM
It really depends on your goals and your body type as well as the amount of calories you expend daily. Remember to use these things as a guideline only and to tweak them to your personal needs. Sometimes you may need to increase a little, while other days you will need to decrease. Everyone's body is different.
Emma-Leigh
03-03-2005, 02:26 PM
I don't think that fitday.com is very accurate when it comes to the amount of cals to take in daily. Does anyone know (short of seeing a dieticien) where or how I can figure out how many calories I should be taking in daily? Also, what the % of protein/carb/fat is ideally?
Thanks!
This is different for different people - one size does not fit all!! Training, genetics, daily activities and coals are all important in calculating your needs.
The ROUGH calculator I use is:
BMR = (Lean mass (kg) x 21) + 400
Multiply by daily activity factor:
1.3 for inactivity
1.5 for most active people
1.7 for VERY active people
If you are starting to loose weight, decrease this by 5 to 10% and work from there... If you want to add weight, add 5 to 10% and work from that.
In terms of ratios = the whole concept of 'ratio's' is wrong!! What your body NEEDS should not depend on your calorie intake!! You still have the same functions and structures that will require certain nutrients, regardless of your dietry intake.
So, in terms of these, what you will vary for your goals. But some basic figures I use:
Fats
Minimum (cutting) = (0.3g x desired lean mass) + (0.5 X (fat mass X 0.3g)
Medium figure = 0.3g x total weight
Higher figure = (0.4g x desired lean mass) + (0.5 x (0.4g x fat mass))
High figure = 0.4g x total weight
Protein
Somewhere between - 1g per pound and 1.5g per pound... You can also use lean mass in calculations...
eg:
1.5 x desired lean mass
or
Higher = 1.5 x desired lean body mass + (1.5 x fat mass)
Carbs
For carb intake, it really depends on your goals.