Nutrient Intake?

[felguard]

So I was trying to figure out nutrient intake, but it was getting confusing because of the large numbers. I'm trying to figure out intake based on losing fat below, NOT gaining mass, so start reading from the 2nd half of the content.

It's saying like I should take 1.5 grams of protein based on bodyweight. I weight 140 pounds, so does that mean I should take 210 grams of protein? That sounds a bit crazy in opinion. But anyway, may someone please help me out by figuring how much protein, fat, and carbohydrates so that I can lose fat without losing muscles mass as described below with the following stats of myself. It would mean a bunch, thanks.

• Age: 18
  Weight 140lbs
  :

I've been lifting constantly a year and a few months now.

Fourth Step: Setting nutrient intake for the "moderate days"

Protein intake should remain stable during all three types of day. At least one gram per pound of bodyweight is necessary, but I recommend 1.5g/pound of bodyweight for better results (so 330g/day for a 220 pound individual).

When trying to gain mass, the carbohydrate level on the "moderate" days should be the equivalent to the protein intake. So in the case of our 220 pound bodybuilder, that comes up to 330 grams.

So he's now consuming 2640kcals/day (1320 from proteins and 1320 from carbs). Let's say that he's an endomorph. If he wants to gain muscle mass, his caloric intake should be around 3734kcals/day. So he has 1094kcals to consume in the form of fat, preferably good fats. Since fat has 9kcals/g, this comes up to 121g of fat per day.

So to recap, our endomorph bodybuilder of 220 pounds wanting to gain size should consume the following on "moderate" days:

330g of protein

330g of carbs

121g of fat

If he desires to lose fat, carb intake on the average days should be set at 1.25g per pound of bodyweight. For our sample guy that comes up to 275g per day.

Protein intake is kept at 1.5g/pound of bodyweight (330g in our example) and the rest of the calories are made up with fat.

In the case of our endomorphic bodybuilder who should consume 2716kcals/day to get ripped, we come up with 2420kcals from proteins and carbs, so he has around 300kcals to consume in the form of fat, or 33g/day.

To recap, our endomorph bodybuilder of 220 pounds wanting to get ripped should consume the following on "moderate" days:

330g of protein

275g of carbs

33g of fat

Quoted from: http://www.t-nation.com/readTopic.do?id=811783

[SarahPT]

I do not think you need that much protein. Figuring out cals/macros is very complicated, and can't be, or shouldn't be done based just on body size and build, and stats. I am a nutritionist and I ask clients 2 pages of questions before I make any recommendations. There are a LOT of things to factor in. Of special importance is past diet experience and current eating. Different people react VERY differently to macronutrient ratios.

Try not to overanalyze. Look at what you are eating now and what direction you could take your diet in to see some changes.

[felguard]

Thanks for answering. Oh I see. Yeah, I guess I'll just put figuring out nutrition facts on the side, I mean, I'm just a student, not a bodybuilder. Right now I'll just worry about getting protein from powder or natural foods, good carbs, and good fats. Thank you once again.