I have always kept my Beverly publications for reference and I am looking to tweak my diet. According to their article, I can multiply either 15 or 20 by my body weight to get a total calorie count for myself. I also understand that I am looking for a 50% protein, 30% fat and 20% card ratio.

15 X bodyweight (150lbs) = 2250 calories
1125 calories from protein
675 calories from fat
450 calories from carbs
----
2250 calories

What are the formulas to compute the actual breakdown figuring out how much protein, fat and carbs I need in numbers.
Once I get this I'm set.

Thanks,

Mike

One gram of protein has 4 calories, as does one gram of carbs. One gram of fat has 9 calories. In your case that would make 281 grams of protein (1125 calories/4 = 281.25), 112.5 grams of carbs (450 cal/4 = 112.5) and 75 grams of fat (675 cal/9 = 75). Hope this helps.

Rainer, good info, just curious when in precontest mode, like now what is your breakdown for Pro/Carb/Fat?

I am 5 wks out and usually go 70/20/10 and sometimes 70/25/5, think that is safe?

Thanks

My protein varies between 60 and 70%, carbs between 20 and 25% and fat between 15 and 20%. Calories range froma low of about 2300 up to 2900, depending on the day (with the high normally on a carb load day).

One thing to remember when tracking calories is that roughly 25% of calories ingested from protein are burned through thermogenesis; they require more energy for the body to digest. Thus during a high protein phase of 60% or more calories coming from protein I will readjust my total calories a bit higher. For example if my caloric goal is 2200 and my protein is 65% of that I may actually increase the total calories to 2350 or 2400 to make up for the thermogenisis. Just a thought. Train hard.