I am so confused, how much carbohydrate and fat should I eat per day? [counting calories] [fats]
Hey, Im counting calories, but Im clueless: confused: when it comes to someone like me and how much carbohydrates, fats they consume one day. Im female, 51 and 150 pounds, planning to lose about 30-35. Does anyone know how much I should consume? I would greatly appreciate it if someone told me, thanks everyone!
-Kade: wave:
The 100 Calorie Diet – Wow!
Reply:Never2L8, you are right people do it differently. I am more into building muscle, but at the same time I (well, not at the same time)also like to stay lean since I worked so hard to get here. I like that split because it works for me. There is nothing wrong with your split either. The reason I don't like it is because I can have more to eat with less carbs and am not hungry. Even if you are not a weightlifter though, you still need a little more protein when you're losing weight, keeping in mind you will lose muscle tone and muscle mass as well as fat. Less so in the beginning stages and more so when the fat % goes down.
IMHO, there is no use for all those carbs if you are not on an exercise program or are otherwise a more sedentary type. More active people can burn them, still I would prefer to have them in the first part of the day (even your split) and try not to have any after say, 5 pm or so.
Also, having the fats are important while dieting, IMO. If you have a nice balance while you're dieting, your chances are better keeping it off in the future. I only use the healthy fats though. EX. I cook with flax seed, suppliment with borage, primrose, etc…I feel it is very important to get those fatty acids because they also aid in weightloss. I do not eat Sausage, bacon and stuff like that. I am very precise with a certain goal in mind when I put my diets together with alot of research behind them.
Anyway, I don't mean to ramble. There is really no "right way" to do it. It takes some experimenting to find what YOUR body reacts to. These "splits" are only suggestions for a starting point.
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Reply:Riveredog, did you have that split the right way round, 40-25-35 protein-carb-fats. Getting more of your calories from fat than carbs and most calories from protien sounds kind of Atkin-ish to me. I don't beleive you need that much of your calories from protien unless you are building muscle and 35% of calories from fat is a little high IMO. Everything I have read – obviously I am not an Atkins person – tells me that a low fat diet is getting less then 30% of your calories from fat. Carbohydrates provide you with most of your usable energy so IMO 25% is too low.
There are various different diet theories, weight loss programs and schools of thought so lots of arguments come from this topic. With this in mind, the following is what I would recommend and if anyone ones to put different opinions forward, they are quite welcome.
I would suggest you aim for a split of 30-40-30 protien-carbs-fat for a healthy food intake. That is getting 30% of your daily calories from protien, 30% from fat and 40% from carbs. There are 4 calories per gram of carbohydrate and protien and 9 calories per gram of fat. So a 2000 calorie a day diet should be 150 grams of carbs, 150 grams of protien and about 90 grams of fat.
150g carbs x 4 cals per gram = 600 cals
150g prot x 4 cals per gram = 600 cals
90 g fat x 9 cals per gram = 810 cals
——————
total cals 2010 calories.
N.B. Alcohol must also be taken into consideration as it does not fall into any of the above food groups and has 7 calories per gram of actual alcohol.
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Reply:bump
-kade 
The Negative Calorie Diet plus Bonuses
Reply:If you're not going low carb, I like 40-25-35 Protein-Carbs-Fats. Your protein and fats can come from the same foods like Salmon, Catfish which are very rich in your Omega 3,6,9 fatty acids.
