Do you follow a food plan?

  1. What are your macros
  2. How do you ensure you get all your vitamins and minerals
  3. How difficult is it to stick to your plan? Any downsides?
  • NineMileTower@lemmy.worldEnglish
    2·
    2 days ago

    Is there some sort of calculator where I can put in my percentages and protein goal and it does the math for me? I tried google and wasn’t getting what I was looking for.

    • jetOPAEnglish
      1·
      6 hours ago

      I usually do it by hand, but I found this one that looks about right:

      https://drbillsukala.com/macronutrient-calorie-gram-calculator/

      Rule of thumb:

      • Protein 4 calories per g
      • Carbohydrates 4 calories per g
      • Fat 8 calories per g

      So for the USDA guidelines - 10% protein, 60% carbs, 30% fat ; lets assume a 1500 calorie daily target.

      • protein - 40g - 1500calories*0.10/(4calories/g)
      • carbohydrates - 225g - 1500 calories*0.60/(4calories/g)
      • fat - 56g - 1500 calories * 0.30 / (8 calories/g)

      Which basically agrees with the calculator above.

      Fun fat: high fat diets actually consume less food by weight!