Ratio of calories, fat, and carbs

[Angelkc22]

My BMR is 1700 and 2400 to maintain. I'm eating about 1900 cals a day to lose weight... what is the best ratio of fat and carbs?

How do i calculate how much that is? For example, 30% fat... would that be 30% of total calories (1900), or 570g?

Thanks!

[BecomeLegendary]

If you want it to be 30% fat, take your calorie intake (1900) and multiply it by .3, which is 570, and then divide it by the calories in one gram of fat, which is 9, 570 divided by 9 is 63.33 grams of fat per day.

[fromfat2fit]

Originally Posted by Angelkc22

For example, 30% fat... would that be 30% of total calories (1900)

Thanks!

yes



ever use fitday?

[radium88]

Originally Posted by Angelkc22

My BMR is 1700 and 2400 to maintain. I'm eating about 1900 cals a day to lose weight... what is the best ratio of fat and carbs?

How do i calculate how much that is? For example, 30% fat... would that be 30% of total calories (1900), or 570g?

Thanks!

Hey I would recommend starting off with a 50-30-20 Macro Split

So for you it would be

1900 x .50 = 950 Cals from carbs
1900 x .30 = 570 Cals from protein
1900 x .20 = 380 Cals from fat

Now every 4 calories of carbs or protein = 1 gram
every 9 calories of fat = 1 gram

950g / 4 = 237.5g Carbs
570g / 4 = 142.5g Protein
380g / 9 = 42.2g Fat

Theres your daily breakdown now you should be eating 5-6 meals a day so divide each by 5 or 6 and you will know roughly how much you should eat per meal usually for fat loss people taper carbs meaning they eat more carbs in the start of the day and reduce carb intake later in the day. Make sure to lift weights at least 3x/week so you dont loose your LBM(Lean Body Mass) and also make sure to do cardio 4-5x/week you dont want to loose anymore than 1-2lbs per week or else you will be losing muscle/LBM with it which will result in a skinny fat.... THere you go best of luck enjoy!

[BecomeLegendary]

Just checked out fitday.com. That site is AWESOME! I think I will start using that instead of writing my food down in a journal. It is much more convenient.

[radium88]

^^^^