Calculate your numbers

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Yesterday I promised a formula for calculating what you should eat. This formula is based on your height and weight, age and gender. So, I will show you mine:

Calorie Calculator – Macro nutrients

Accurately calculate your ratios of carbohydrate, protein, and fat for a given daily Calorie amount. Select from a number of common diet ratios (such as low fat, low carb, or Zone diet). Results show exact number of Calorie and grams required for each nutrient.

CARB, PROTEIN, FAT CALCULATOR
Calories:  per day
(what should my calories be?)
Common Diet Ratios:                          Moderate                         Moderate II                         Zone Diet (40-30-30)                         Low Fat                         Low Carb                         Very Low Carb (Ketogenic)                       
Carbohydrate:  %
Protein:  %
Fat:  %
Meals per day:  Three      Four      Five      Six
RESULTS – AMOUNT OF NUTRIENT REQUIRED
CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY
139g
93g
34g
GRAMS PER MEAL
27.8g
18.6g
6.8g
CALORIES PER DAY
558 cals
372 cals
310 cals
CALORIES PER MEAL
111.6 cals
74.4 cals
62 cals

Weight Loss Tip

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Are you still keeping your food log on Fitday or Sparkpeople? Why? Do you know? First because it’s important to realize exactly how much you are consuming. So, don’t just write down what you consumed. Go back and look it over. Look for triggers, time of day, portions that are too large, an abundance of sugar, an abundance of fat. You’re also writing down what you consume because…you need a balance of carbs, protein, and fat every day. Check in tomorrow and I’ll show you how to figure out the numbers for your own metabolism.

Weight Loss Tip

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A couple of weeks ago, I went to dinner with a friend and coworker. The conversation turned to weight loss and counting calories. My friend wondered how many ounces his prime rib steak was. He thought it was about 6 ounces. He was shocked to hear from our waiter that it was actually a 10 ounces slab of meat!

The moral is, if you don’t weigh your food and measure your portions, you’re quite likely eating way more than you think. Are you still writing down the foods and beverages you consume? No? There are aps for that! Blessings.
🙂