diet question

[twobag14]

ok i know about guys but my friend thats a girl wants to know how many cals to eat per day

how many cals/lb a day should she eat if she wants to tone up and lose bf she also plays lacrosse too.

i know for guys we use between 11-12 cals per lb to cut but what is it for girls

also for carbs, protein and fat..what numbers do you use??

thanks

[Hibiscus09]

TwoBag,

There's a BMR calculator here:

http://www.hussman.org/fitness/bmrcalc.htm

She can input her info & find out how many calories she needs to take in to lose fat. I try to get in a gram of protein per lb. I weigh & keep the fat between 20-25%.

There's also a free site at:

FitDay.com

where she can put in what she eats each day & figure out what % of Protein, Fats & Carbs she is consuming. I generally try to stick with a 40% protein/40%carbs/20% fat split, or something close to that give or take 5% in each area.

Hope that helps!

[twobag14]

thank you...i like that website..didnt know about it...thanks again

[Hibiscus09]

You're welcome! :)