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  1. #1
    Registered User devotchkas's Avatar
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    Wondering how much fat/protein/carbs per day.

    Used to follow 40/30/30 but I'm sure there is a better way.
    Is this good or is there something better?
    I weigh 130lbs and am very active. (Weight lifting 6-7 days a week, hiit once a week, tabata once a week, cardio circuit training once a week)
    Used online calculator.
    1427.3 x 1.725=2462 calories. I am subtracting 250 cals to start with = 2212 calories per day. (i usually eat about 2300-2400 calories)
    Bodyweight in lbs=130=grams of protein per day.
    0.5 x 130 = 65 grams = fat intake
    rest is carbs=277 grams.
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  2. #2
    lbc crew laxer32's Avatar
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    Originally Posted by devotchkas View Post
    Used to follow 40/30/30 but I'm sure there is a better way.
    Is this good or is there something better?
    I weigh 130lbs and am very active. (Weight lifting 6-7 days a week, hiit once a week, tabata once a week, cardio circuit training once a week)
    Used online calculator.
    1427.3 x 1.725=2462 calories. I am subtracting 250 cals to start with = 2212 calories per day. (i usually eat about 2300-2400 calories)
    Bodyweight in lbs=130=grams of protein per day.
    0.5 x 130 = 65 grams = fat intake
    rest is carbs=277 grams.

    there really isn't any cookie cutter way for macros. you'll just have to keep your protein at 130g/day and adjust the amount of carbs and fat accordingly depending on how well your body handles carbs. just start somewhere and adjust accordingly. it really is trial and error which sucks. took me 2.5 years to figure it out for myself.
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  3. #3
    Registered User SayNoToCardio's Avatar
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    What are your goals?
    ** read your bodypace. I think it looks fairly good. As above you can play around with it as time goes by.
    Last edited by SayNoToCardio; 01-22-2010 at 12:53 PM.
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  4. #4
    100% life-time NATURAL Mister-10's Avatar
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    Originally Posted by devotchkas View Post
    Used to follow 40/30/30 but I'm sure there is a better way.
    Is this good or is there something better?
    I weigh 130lbs and am very active. (Weight lifting 6-7 days a week, hiit once a week, tabata once a week, cardio circuit training once a week)
    Used online calculator.
    1427.3 x 1.725=2462 calories. I am subtracting 250 cals to start with = 2212 calories per day. (i usually eat about 2300-2400 calories)
    Bodyweight in lbs=130=grams of protein per day.
    0.5 x 130 = 65 grams = fat intake
    rest is carbs=277 grams.
    Try this one to calculate your calorie and nutrient need:
    http://www.true-natural-bodybuilding...dybuilding.xls
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

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    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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