I need help! Following the outline presented in Massive Eating to calculate daily calorie intake, I need to consume 3430 calories a day. Now, I want to follow a 40P-30C-30F macronutrient breakdown plan. So to calculate the amount of protein I need on a daily basis, I multiplied 3430 by .4 (aka 40%). The total was 1372 calories from protein a day. I then divided 1372 by 4 (since one gram of protein contains 4 calories) and reached a total of 343 grams of protein a day! This is why I am confused: I only weigh 140 lbs. Surely there is no way I need almost 2 and 1/2 grams of protein per pound of bodyweight! Where am I wrong?
Oh, don’t be a baby, that’s only the equivalent of 49 large eggs a day.
Cripes, that’s a lot, eh?
Well, your math is good. But you’re right, there’s no way you need that much. I’d change the ratio to get more of the calories from fat. They’re much cleaner burning than protein. As well, if you change the ratio to carbs, you’ll never get out of an insulin surge.
Go ahead and put more weight on carbs if you want. Try a 30/40/30 ratio. Just make up the lost cals from your reduced protein allotment with veggies, beans and oats, in that order. There’s no need to be afraid of carbs if you keep them clean. Or you could try 30/35/35. 30% protein gives you about 255 grams per day. That seems like a good figure to me.
One more thing, you weigh only 140 lbs, but how tall are you? Are you a super skinny bastard? If so, don’t be afraid to jack up your carbs to 50% or so.
ok, what kind of workouts are you getting. i am sure that if you stuck on this diet and did some nice workouts you would put on lean muscle mass. Protein takes more calories to burn then does carbs and fat. not only that you would have a nice high level of positive nitrogen in your blood so mass gain would be possible. Why don’t you try it for 2 weeks and get in atleast 10 hard workouts and see the results. laters pk
Welcome to the land of Massive Eating. If its any concellation, I have to eat in excess of 6,000 kcals/day by Massive eating guidlines. The guys are right, though. Eat more carbs if you want to gain mass. 40/30/30 ratio is generally recommended for weight/fat loss. At 140 pounds, I doubt that’s your goal, unless you’re 4 feet tall and 30% body fat.