Breakdown of Carbs, Protein and Fats

[japs]

I think there is already a thread explaining but I can't see it?

Wanting to know what breakdown I should be following or how to figure it out..

My daily requirements are 2800 cals approx.

How would I figure out the amounts in grams for protein, carbs and fats? Wanting to cut once I get started as bf is canny high now at 19%ish

[Titus]

Originally Posted by japs

I think there is already a thread explaining but I can't see it?

Wanting to know what breakdown I should be following or how to figure it out..

My daily requirements are 2800 cals approx.

How would I figure out the amounts in grams for protein, carbs and fats? Wanting to cut once I get started as bf is canny high now at 19%ish

Been meaning to do a thread since the section started but been really busy, will try and get it done tomorrow evening.

General guidlines are around 1g protein per lb of bodyweight, 0.45-1g of fat per lb of bodyweight. The rest coming from what the person most prefers, as carbs aren't an essential macronutrient.

[japs]

Originally Posted by Titus

Been meaning to do a thread since the section started but been really busy, will try and get it done tomorrow evening.

General guidlines are around 1g protein per lb of bodyweight, 0.45-1g of fat per lb of bodyweight. The rest coming from what the person most prefers, as carbs aren't an essential macronutrient.

Champion, cheers mate. Protein intake is similar to what I've been doing.

As for carbs, thinking 150g or so ish per day........ Although I'm quite active so may play around with that and adjust certain days. This new forum is pretty good.

[Titus]

Originally Posted by japs

Champion, cheers mate. Protein intake is similar to what I've been doing.

As for carbs, thinking 150g or so ish per day........ Although I'm quite active so may play around with that and adjust certain days. This new forum is pretty good.

If you are active I'd up that to be honest, although it's more down to personal preference tbh.

[sksk3021]

Originally Posted by Titus

If you are active I'd up that to be honest, although it's more down to personal preference tbh.

This. I find I respond better to upping my fat intake but everyone is different.

[japs]

Might aim for 200 training days, as looking like it could be a bit tough.

A lot will be approx as eat veg, eggs etc and can be hard to get true figures.

[Titus]

Originally Posted by japs

Might aim for 200 training days, as looking like it could be a bit tough.

A lot will be approx as eat veg, eggs etc and can be hard to get true figures.

Yeah, do you know the caloric values per gram of every macronutrient? 1g of protein/carbs will give you 4kcal and 1g of fat will give you 9kcal, so when you're mixing your macros around, don't just swap 20g of fat for 20g of carbs and expect the same caloric values.

[japs]

Originally Posted by Titus

Yeah, do you know the caloric values per gram of every macronutrient? 1g of protein/carbs will give you 4kcal and 1g of fat will give you 9kcal, so when you're mixing your macros around, don't just swap 20g of fat for 20g of carbs and expect the same caloric values.

Nah, I didn't mate. But that helps and explains a lot Cheers, I'll get there eventually.

[Titus]

Originally Posted by japs

Nah, I didn't mate. But that helps and explains a lot Cheers, I'll get there eventually.

Yeah so if you were say 180lb and were to go by the 'common minimums' for the two essential macronutrients (proteins and fat) with 1g of protein per lb of bodyweight, that 180g of protein would provide you with 720kcal, the 81g of fat would give you 729kcal and then if your total daily energy expendature was 2600kcal, that leaves you with 1151, so if you were to divide that by 4, you'd end up with 288g of carbs, but if you didn't want to take in that many carbs, you would have the same weight loss if you reduced carbs and compensated via protein or fats.

I've probably made that way too complicated sounding but it's simple.

[japs]

Originally Posted by Titus

Yeah so if you were say 180lb and were to go by the 'common minimums' for the two essential macronutrients (proteins and fat) with 1g of protein per lb of bodyweight, that 180g of protein would provide you with 720kcal, the 81g of fat would give you 729kcal and then if your total daily energy expendature was 2600kcal, that leaves you with 1151, so if you were to divide that by 4, you'd end up with 288g of carbs, but if you didn't want to take in that many carbs, you would have the same weight loss if you reduced carbs and compensated via protein or fats.

I've probably made that way too complicated sounding but it's simple.

No, all makes sense mate and just so happens that I'm near enough to 180lbs Good guess. I'm going to figure a plan out from this and see how I go.