Sport fat/protein/carbs, wtf

[awesomeame]

alright, i'm male, 6'1", 180lbs, 16% fat. i'd like to maintain my weight, but get my fat percentage down to around 5%. i exercise daily both weight training and cardio, and eat healthy.

so my question is, how many GRAMS of fat/carbs/protein do i need to eat everyday to maintain my weight but lower my fat percentage? according to some websites i need to eat between 1900-2200 calories per day, i just need to know how to split up the calories. any help would be appreciated

--matt

 

[LeiYunFat]

Well, I'd say you need to keep reading around before you really set your sights on those goals. 5% is too low. Bodybuilders at competition time don't get to 5%.

To maintain your weight while you loose fat, well, you're going to have to build muscle. Workout hard, take in a lot of cals, but enough to give you a slight deficit, in order to loose fat. Eat food that is high in nutrients, skip sugary stuff besides fruit. Get your carbs from whole grains, veggies, etc.

 

[Cynic]

The calories you need sounds wrong. I'm 41, 190lbs, 5'8" and need to eat more than that to lose weight.

What you're aiming for is Pro/Carb/Fat: 40/30/30 or 40/40/20, expressed as a percent of calories taken per day.

So, on a 2800 calorie diet (using 40/40/20) it's:

Protein:
2800cals * 0.4 = 1120cals

1120cals
--------    = 280g protein
4cals/g pro 

Carbs:
2800cals * 0.4 = 1120cals

1120cals
--------        = 280g carbs
4cals/g carbs

Fat:
2800cals * 0.2 = 560cals

560cals
--------    = 62g fat
9cals/g fat

So you should be eating, in grams, pro/carbs/fat: 280/280/56


You can sub other numbers into the equations to figure out your particular needs.