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I'm currently 40 years old, 6'3", and weigh 198.8lbs with around 14.5% body fat according to my scale(calipers say I'm 9%). I'm currently taking in 2,400 calories per day (250g protein, 250g carbohydrates, and 40g fat). I'd like to incorporate carb cycling, but I'm not sure how does one go about calculating their RDI (recommended daily intake) for a low carb cycle and a high carb cycle.
Any calculators or formulas I can use to calculate these measures?
Thanks
^ Your dietary fat intake is acutely deficient.
[QUOTE=Manospeed;755411573]I'm currently 40 years old, 6'3", and weigh 198.8lbs with around 14.5% body fat according to my scale(calipers say I'm 9%). I'm currently taking in 2,400 calories per day (250g protein, 250g carbohydrates, and 40g fat). I'd like to incorporate carb cycling, but I'm not sure how does one go about calculating their RDI (recommended daily intake) for a low carb cycle and a high carb cycle.
Any calculators or formulas I can use to calculate these measures?
Thanks[/QUOTE]
I'm not aware of any calculators/formulas, but here are some guidelines you may be able to use when deciding how to set your carb intakes.
I've seen anywhere between 100-130g as a daily minimum to prevent lowered T3 conversion (personally, I don't think it's a big deal). However, the true established minimum is zero.
For me & at least one other person, I do better having zero carbs on my "low carb" days. In the literature, protein is said to have a satiating effect, right? Well, I only personally experience this hunger-blunting effect when I eat it in isolation from CHO & fat. What ends up happening is my low CHO day turns into a PSMF, with ~250g protein consumed. Great for partitioning if you set up your high CHO day the day after, in my opinion.
[QUOTE=WonderPug;755413453]^ Your dietary fat intake is acutely deficient.[/QUOTE]
What do you think my protein, carb, fat intakes should be then?