I calculated my BMR and DEE as follows:
BMR = 2207cal
DEE = 3531cal
-20% to lose fat = 2825cal
broke that down to
1.25g protein x 245lb weight = 306g protein/day
need to know what my fat intake should be in calories and grams
and I’m assuming my carbs should be at 30g or less?
I’ve been a novice weight lifter for a long time (10years), but haven’t ever been serious about my diet. Well it’s time…I could use a little help here. Thanks!
75 views and not one person can help me out?
[quote]Reign Supreme wrote:
I calculated my BMR and DEE as follows:
BMR = 2207cal
DEE = 3531cal
-20% to lose fat = 2825cal
broke that down to
1.25g protein x 245lb weight = 306g protein/day
need to know what my fat intake should be in calories and grams
and I’m assuming my carbs should be at 30g or less?
I’ve been a novice weight lifter for a long time (10years), but haven’t ever been serious about my diet. Well it’s time…I could use a little help here. Thanks!
[/quote]
That’s because it appears you have answered your own question. Think about it:
If you calculate you need 306g protein/day that is 306 x 4 calories per gram protein = 1,224 calories.
If you are going to only eat 30g carbs that = 120 calories
Subtotal = 1,344 and you say you need 2825cal for fat loss, still need 1,481 calories for your calculations which is 164g fat (@9 calories/gram)
thanks I didn’t know that it was 4 calories/gram of protein…so it’s the same for carbs ? 4 calories/gram?
Does that look like a lot of fat calories?
Like I said, I’m new to this diet scientific stuff lol.
Thanks for the reply I appreciate it!
4 cals per gram for carbs and protein.
9 cals per gram for fat
7 cals per gram for alcohol
and “very few” cals per gram for sugar alcohols, fiber, and BCAAs. Which probably aren’t consumed in enough volume to matter.
[quote]EasyRhino wrote:
4 cals per gram for carbs and protein.
9 cals per gram for fat
7 cals per gram for alcohol
and “very few” cals per gram for sugar alcohols, fiber, and BCAAs. Which probably aren’t consumed in enough volume to matter.[/quote]
BCAAs have 4
Fiber has 2
And check out this page for the all the different sugar alcohols: How Sugar Alcohols Affect Your Body
Depending on how these are used, the calories may or may not be worth counting. For instance certain protein bars have upwards of 30g of malitol which could be pretty significant if you eat more than one a day.
To the OP:
You might not have to go as low as 30g of carbs a day. When I first started dieting I had to experiment a little to find how many carbs worked best for me. I found that going below 50g left me feeling pretty drained. My best advice is to track what you are eating, how you feel, and how you are progressing then adjust accordingly.
[quote]Fezzik wrote:
To the OP:
You might not have to go as low as 30g of carbs a day. When I first started dieting I had to experiment a little to find how many carbs worked best for me. I found that going below 50g left me feeling pretty drained. My best advice is to track what you are eating, how you feel, and how you are progressing then adjust accordingly.[/quote]
Thanks my friend…I’ll see how it goes. I’m afraid of loosing some muscle…but more afraid of not losing fat at this point. I’ve been eating pretty clean for about a month with little to no weight loss. So I think I need to be more scientific and accurate with what I put in my body now to make anything happen. Last time I worked at my diet I lost 40lbs in 3 months and got jacked, but I was 22 and now I’m 30. So I think I’m noticing some metabolism changes.