I've been trying to find out multiple ways on how much protein, carbs, fats and cals I need to consume on a 2,100 calorie diet.
I am 150 pounds, and I know 1g protein = 4 calories, 1g carbs = 4 calories and 1g fat = 9 calories.
Could anyone help out a beginner
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09-09-2012, 07:48 AM #1
How much protein/carbs/fat/cals do I need to consume
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09-09-2012, 07:50 AM #2
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09-09-2012, 07:54 AM #3
The very basic and most important rule of thumb is 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories and 1 gram of fat = 9 calories.
That said, your diet is as good as made - nearly. You need to find your maintenance now. This means your caloric intake to maintain your current weight (not loosing, not gaining). Use any calculator you find on the web, punch in your details and take the number of calories it provides as your maintenance. This will not be accurate and you will most likely have to alter it.
Presumably the calculator gives you a spit-out number of 2,500 to maintain, you want to cut that by 300-500. (Same rule applies when you decide to bulk, only you're adding 300-500 calories to it).
Then what you do is focus on your protein and fat intake only, then fill the remaining calories with carbs to make up your deficit goal. To do this I suggest you do 1g protein per pound of bodyweight and .5g fat per pound of bodyweight.
So lets have a look at your maintenance, its 2,500 (as an example). Say we want to take 400 calories away from this. That leaves you with 2,100 as your deficit. Now we have to make up protein, fats and carbs to get (or close enough to) 2,100 calories. This is how its done for a 175lb man:
Protein: 1g x 175lb = 175g (175g x 4 = 700 cal)
Fat: .5 x 175 = 87.5g (87.5g x 9 = 787 cal)
Carb: 787+700 = 1487. 2,100 - 1487 = 613. 613/4 = 153g - (613 cal)
Total calories: 700+787+613 = 2100
Obviously, this won't be 100% accurate, so just monitor how your progress goes and if you're gaining too little/too much then tweak it by 100 calories here and there. If you need further help either consult the stickies or PM me.
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09-09-2012, 08:04 AM #4
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