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Confused about nutrition

Xena Posts: 5 Joined: 2002/04/16	2002/04/17, 06:59 PM I'm trying to lose fat, and everything looks great but my nutrition program breaks down like this: Protein-162 Carbs-324 Fats-26g Total Calories-2158 Can I seriously eat that many calories and 324g of carbs and still lose fat? If so should I strive to hit those marks??
mh1278 Posts: 17 Joined: 2002/04/01	2002/04/17, 09:56 PM Looks like the carbs might be a bit high. You are broken down like this: Protein: 30% Carbs: 60% Fat: 10% I would make it more like, 30% protein, 50% carbs, and 20% fat per day. (I’m also on a fat loss diet and the 30/50/20 split works very well for me). Also, I've found that aerobic exercise on an empty stomach first thing in the morning has helped since your more apt to burn fat instead of carbs. Just make sure you get a high protein, high carb meal within an hour after exercising to keep you from loosing muscle. I also assume that your calorie goal of 2,158 is about 1,000 less than what your body needs to maintain your weight daily (everyone is different). Hard to tell since I don't know your weight or physical activity. Hypothetically, if the calories required to maintain your weight are 3,158 per day, the 1,000 calorie deficit should make it possible to lose a pound or two weekly. Just to give you an idea, the average person weighing about 220 pounds getting light exercise burns about 3,150 cal/day (on average). So in other words, you’re on a diet for an average person, approximately that weight trying to loose about two pounds a week. Hope this helps! Good luck and welcome to FT! :)
Xena Posts: 5 Joined: 2002/04/16	2002/04/18, 07:13 AM Thanks so much for the reply, it helped alot!! :)
jamesz Posts: 63 Joined: 2002/03/16	2002/04/18, 10:24 AM Wow!! Where did you find that information at? I would to see what it would take, on average, for someone of my height and weight.
mh1278 Posts: 17 Joined: 2002/04/01	2002/04/18, 01:37 PM I have made a few homemade calculators designed after reading articles on the web and in magazines. So far it's working for me (lost another 1/2" off my waist in 2 weeks!). After looking at your profile, you seem to have roughly the same goal as me. Lose body fat, gain muscle, and not lose to much weight as long as the fat goes. I'm working on my gut too. I looked at your profile and for 210 lb, and if you get “moderate exercise” 3-4 days a week, you'll burn about 3,235 cal a day. Drop down to 2,235 cal/day and you should lose a pound or two a week. Just keep the protein, carb, and fat ratio around 30%/50%/20%. Try not to lose more than a pound a week otherwise it could be muscle your losing. If your losing to much, up your calorie intake by 500 and adjust accordingly. I also keep a food journal with cal/carbs/fat broken down...pain in the beginning but after a while its not to bad to keep up (my brothers a fitness trainer and talked me into doing that...it works). Good luck!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/04/18, 01:57 PM Mh1278, would you mind posting your calculator (or chart) on FT? I'm sure the other members would appreciate the contribution! -------------- **_Robert_**
jamesz Posts: 63 Joined: 2002/03/16	2002/04/18, 02:19 PM Thank you very much. Quite helpful.
mh1278 Posts: 17 Joined: 2002/04/01	2002/04/18, 02:46 PM It's actually an Excel file I made with formulas. I'd be glad to post it, but how do I do that? Also, just a note about weight loss. Don't depend to much on the bathroom scale. Calipers or a body fat scale are your best tools for checking your progress since they will separate the fat from muscle.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/04/18, 03:29 PM Maybe you can post a link to your website (if you have one)? If not, I'm sure one of the members here wouldn't mind posting it... -------------- **_Robert_**