## Monday, July 22, 2013

### Week 29 Progress

Last week I was asked this question:  Can you jot down the quantity of Fats, Carbs and Protein that you have in your  meals each day?

The percentages that work for me are based on calculations depending on my current body weight and caloric needs.  In other words, each person's needs will be different. But I can share the calculations that I use as a general guideline.

1 gram of protein per pound of body weight
.4 gram of fat
fill in the rest of calories with carbs, protein or fats

Let me give you an example based on a person with a body weight of 150 pounds, who is aiming to eat 2000 calories per day:

To figure the protein needs:
150 pounds would therefore mean 150 grams of protein.  You then multiply that times 4 because 1 gram of fat equals 4 calories.  So you will have 600 calories of protein needed.

Then take 150 pounds times .4 which will equal 60 grams of fat.  Multiply 60 grams times 9 because 1 gram of fat equals 9 calories.  So you will have 540 calories of fat needed.

Add 600 calories of protein and 540 calories of fat = 1140 calories.

Take 2000 calories per day and subtract 1140=  860 remaining calories that you can use on a combination of fats, proteins or carbs.

I know this is sort of confusing and it takes a little time to grasp it.  Every time my weight goes up or down 5 pounds I then re-calculate my needs.  Hope this helps.

1. Hi Tony,
Thanks for the info. That is helpful.

2. Hey Tony first I'd like to say great job, your story is a real inspiration, I want to go on a diet and start lifting weights, where did you start out? Did you Google a workout routine?

1. I talked to people at my gym and I googled stuff and then structured it for myself.

I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.
For tips on how I did it, you can look at the QUICK LINKS tab at the top of the page. Good luck.

3. Hello tony I'm new but I look up to u how u lost all that weight I want to lose my weight just like u I about 245 pounds could u help me

1. Hi: I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.
For tips on how I did it, you can look at the QUICK LINKS tab at the top of the page. Good luck.

Feel free to leave a message or a question. I will try to address your questions in a future post instead of on an individual basis. Also feel free to e-mail me, however, your questions will be posted in a future post with an answer. Thanks!