Sport 5 meals a day calculations

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mackenziepiper

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hey there guys :),
i have sat down and worked out how many calories a day i should be getting and then split them up into 5 meals. do you think you could just have a look over it and see if it would be right or i should make some changes?

my calories a day ended up at 2081 using the calculator trainer lynn gave me in another thread. i then added 100 calories because i dont have a lot of extra weight to lose (4kgs).
2181/5 = 437

i worked the next bit out following the 40/30/30 numbers.
protein = 175cals
carbs = 131cals
fat = 131cals

now with the whole thing of 4 calories equalling 1g in protein and carbs, and 9 calories equalling 1g for fat...these are the numbers i came up with:
44g protein
33g carbs
14g fat.

does that sound about right per meal or would it be a good starting point at eating healthy?

i almost did my head in trying to figure it out because i didnt know if these are good numbers or not lol
any help would be appreciated...i want to get this right :D

thanks so much! *waves*
 
Just to check, was 2081 the calories you need to maintain or lose? Most calculators will tell you how much to eat to maintain, so you wouldn't want to add 100 to that if you are trying to lose a little weight.

I didn't work through the math here, I'm sure someone else can double check it for you though.
 
44g protein x5 is 220g of protein a day = 880 cals
33g carbs x5 is 165g of carbs a day = 660 cals
14g fat x5 is 70g of fat a day = 630 cals
2170 cals total

that seems like a lot of protein. if you wanna shoot me your age, height, and current weight I'll plug it into my calculator and see what BMR I get for you, as well as a modified BMR for your activity level.

but in general, 1g of protein per pound of lean mass, .4 to .5 g of fat per pound of lean mass, and the rest comes from carbs. your protein looks way high.
 
ha see...knew it would have to be checked then lol
21, 164cm, 58kg...malkore :)

how would i be creating more lean mass if it doesnt work on the 40/30/30 thing?
seems i have totally confused myself yet again lol..isn't it bliss.
 
Usually the 40/30/30 is 40% carbs, 30% each for protein and fats. The 40/30/30 rule is variable.

Adding some calories to your daily menu is totally fine so long as your goal is to add a bit of lean muscle. If I recommended it in another thread, it was because you said something along the lines of being smaller framed and not wanting to lose "weight" but lose some fat and "tone" up.

I didn't check your math either, but I'd switch the carb/protein ratio.
 
no wonder. thank you for clearing it up lol...i was on the right track then. no wonder i didn't do too well in math at school :p

thank you for the help guys...really appreciate it :D
 
Ok I get a BMR of 1408cals. that doesn't include ANY activity. No clue what your 'lifestyle' is like on a daily basis. If its mostly seated deskwork, multiply by 1.4

If its more time standing, 1.5
If you do any sort of physical labor for a living, 1.55 to 1.6

But 1.4 gives you 1971 cals a day, for maintenance (and that's just a scientific guess).

The macro ratio 40/30/30 isn't set in stone. look at 10 diet plans and you'll see at least 8 variations on ratios.

The kinds of carbs you eat matter. you really can't over do vegetables. they aren't calorically dense, aren't high on the glycemic or insulin index, contain a ton of fiber, vitamins, minerals, etc. more of those at every meal, except post workout. put your starchy carbs: bread, rice, potatoes, pasta, as well as sugar carbs like fruits...around your workout time. one meal before, and one to two meals after, for a.m. workouts.

if you workout at night, first meal of the day has carbs....like oatmeal, and then the pre and post workout meals have starch or sugar carbs as well, while other meals are veggie carbs.

and potatoes aren't considered veggie carbs (sad but true)
 
thanks very much for the info malkore :) i know 40/30/30 isnt set in stone..but it would be something i want to try first and see what results i get. trial and error :D thanks again for all the help.
 
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