Is there an easy way to figure out, out of my 1947-2207 calorie range, how many grams of fat/protein/carbs I need to make up that calorie range with the macronutrient ratios I'd like to use? Is there a calculator out there somewhere? I'm am SO not math-woman!!! Thanks guys!
Let's say I eat 2000 cals a day, and I want a 33/33/33 ratio(this is an EXAMPLE, use whatever ratios you want).
carbs:
Calories from carbs=2000/3(as we want %33)= 666 calories from carbs. carbs have 4 cals per gram, so divide 600(cals) by 4(cals per gram). 666/4=166.5 So you need 166.5 grams carbs
protein:
Calories from protein=2000/3= 666 calories from protein. protein has 4 cals per gram, so divide 600(cals) by 4(cals per gram). 666/4=166.5 So you need 166.5 grams of protein.
Fat
Cals from fat=2000/3= 666 cals from fat. fat has 9 cals per gram, so divide 666 by 9, which gives you 74 grams of fat.
Now just do this for the ratios/cals that you want.
hope this helps.
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"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Ah ha! Makes sense now. This will be a great start for me to get back "into" math. I don't think I've done anything since freshman year of college! I'm thinking of taking the GMATs and going back to school...so this will be my first practice problem. Thanks!
I'm going to be using 40/30/30 (endomorph). I'm a PN member and was hunting around on the site and actually found a calculator! The calculator set me for 40/30/30 as well. I did the math backwards to check. Because I still have about 25lbs or so to lose, I'm going to knock off 300 calories daily from my calculations like the book mentioned I could do. So here is my break down:
Work out days: 1955 calories
Protein - 196g
Carb - 147g
Fat - 65g
Non-workout days (or "cardio" days): 1655
Protein - 166g
Carb - 124g
Fat - 55g
There will be a couple of big changes for me after figuring all this stuff out and the added calories. #1 I REALLY need to start eating 6 meals/day. I have been doing 5, but if I do 6 that will be 32g of protein each meal instead of 39g. #2 eating more protein. I find 20g easy to get in, 32g will be a change. #3 More fat. Although, breaking it down to 6 meals should be easier. #4 More calories in general. I have been following the PN top 10 rules, which, overall is just eating a lean protein and veggie at every meal. I'm simplifying the rules here (obviously, if there are 10), but I'm noticing I'm not getting enough calories overall.
This is all very technical for me. I'm hoping after doing it for a couple weeks it'll just be an automatic thing in my brain. But right now I think it's going to be pretty challenging. So far, I have added one NROL4W tip. The PW shake. Right after I lift I'll have that, then about 1 hr. later I have lunch. I think one main thing I will keep from PN is to time my "starchy" carbs to 1-2 hrs after working out. Which would be at lunch for me. This should all be quite interesting!!! Now I just need to get into figuring out some good meal options for my new ratio/calorie counting. Woo hoo! Any tips/advice is appreciated! Thanks!
Great work! You're actually doing it for real now.
I usually plan for five meals for all days, but on lifting days adding in the pwo shake adds just about the right amount of calories (about 300). So on that day, if you call the shake a "meal," then I'm having six meals. Everybody has to figure out what will work best in their schedules.
I never understand when women talk about how hard it is to get in enough protein. I mean 24g is a 3oz piece of chicken, 32g is a 4oz piece. You know how big a 1oz piece of chicken is? It's about one big bite. (Not railing on you personally. I just don't get that it's that hard.) If you weigh it just once or twice you'll get the idea. Then you can just eyeball it and you'll be really close. (OK, anal calorie counters are cringing, but that's what I do. I weigh food every once in a while to make sure I've still got the right mental picture. Then I just know what it looks like on my plate.)
Use JB's compliance checklist too. It's a very easy and effective way to stay on track.
Good point! I'm making chicken tonight...so I'll weigh out some pieces and put them on my plate to picture for the future. I guess I just need to figure a few of those things out so I have a better idea and get those grams in! Thanks for the advice!
You might have better luck using a nutrition diary to help. FitDay has free online or desktop software. I use Calorie King desktop software, although it is not free ($45), it will give me the macro breakdowns for each meal and snack.
Math problem - ratios and grams
Thanks!
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