help please

[mariah22]

How do you know how much cals,protein,fat,carbs and sugar you are supose to get on a daily basis? I am 22 and weigh about 125 pounds and I would like to lose about 10 pounds. I work out about 5 days a week. Do about 30-40 mins of cardio and also lift some weights. I don't know my bodyfat% and I do't know how to get it either. I know someone can't tell me exactly but could you give me a rough guess cause I really have no clue
thanks
oh I am 5'4 1/2

[saku]

the simplest way (but not most accurate) to determing how many calories you should roughly be getting is multipy you body weight by 16 and since your cutting subtract about 500 (so in your case 16x125=2000-500 =1500 calories per day) now that seems a little low to me so i would aim for about 1600-1800 calories per day. and as for carbs/protein/fats some people say the 40/40/20 works but i think just eat balanced meals 6-7 times per day and keep to you 1600calories any you will be doing good.


hope that helps

cheers

[mariah22]

to add to what i wrote above..i have 21.5%body mass,25%bodyfat,93.7ilbs is lean bodymass..I'm 125 pounds,would like to lose 10 pounds. I am pretty active I have an 8 month old so its not like im sitting around all day plus i go to the gym and do about 40 mins of cardio and weight train too. so if anyone could give me a rough guess as to how much protein,fat,carbs i should be having that would be great thanks!