Can someone give me calorie intake % wise like....this much fat this much protein this much carbs...Just need the main groups that you need. Not really looking for vitamins. lol those arent raised in calories anywayz. But like if you can inclue what type of fruit and like how much would you need a day to get your daily vitamin intake or just grab a pill?
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Sport Calorie intake % wise
- Thread starter D15BT
- Start date
Sport Fitness
Im am no expert, but I go with 40% protein, 40%carbs and 20% fat. This works for me with a 2000cal diet and working out 6 times a week to take off about 2lbs of fat off a week. 40% of 2000 calories also works out to about .9g of protein to every pound of body weight. Most people suggest eating close to 1g of protein to every pound of body weight (some some of muscle weight but I just go with bodyweight). Some say 20% may be abit low for fat intake, but I have gall bladder stones that sometimes flair up when I eat more fat, so I try to limit my fat intake, but I do eat enough to keep my healthy. I hope this helps, and I hope someone with more experience can help.
On a sidenote, your about where I was about 12 months ago. I was 5'7 and 290, and now I am 224 as of yesterday. Whatever you do, dont eat less calories than you need to. I went on a 1200-1500 calorie diet for about 2 months and my weightlifting max dropped and my energy level dropped to the point where I lost interest in working out. I thought I was doing something wrong with my technique or not working out enough, all I needed was to eat more. As of now, I eat 2000 calories 5 times a week, and 2 times I switch it up by adding 200-400 extra calories just to give my metabolism a change of pace, so it doesnt acclimate to 2000 all the time.
On a sidenote, your about where I was about 12 months ago. I was 5'7 and 290, and now I am 224 as of yesterday. Whatever you do, dont eat less calories than you need to. I went on a 1200-1500 calorie diet for about 2 months and my weightlifting max dropped and my energy level dropped to the point where I lost interest in working out. I thought I was doing something wrong with my technique or not working out enough, all I needed was to eat more. As of now, I eat 2000 calories 5 times a week, and 2 times I switch it up by adding 200-400 extra calories just to give my metabolism a change of pace, so it doesnt acclimate to 2000 all the time.
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20-30% calories from fat.
30-40% from protein
make the rest up in carbs.
really it depends on your goals and if you tend to gain weight easily from carbs.
try to get 25% to 30% from fat, make sure you get 1g of protein per pound of lean mass or body weight, then make up the rest in carbs. Typically you should get most calories from carbs, with protein in a close second.
30-40% from protein
make the rest up in carbs.
really it depends on your goals and if you tend to gain weight easily from carbs.
try to get 25% to 30% from fat, make sure you get 1g of protein per pound of lean mass or body weight, then make up the rest in carbs. Typically you should get most calories from carbs, with protein in a close second.