[Jez]

I just used some excellent info from you guys on calculating my diet stats. Thought it might be helpful to post them to check I've done em right, might also be helpful example to others?...

first my base calorie level
66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

=66+(6.23x160lb)+(12.7x67'')-(6.8x25yo)
=66+993.6+863.6-170
=1753cal
Then I multiply by 1.55 to account for activity
1753x1.55
=2700calories daily (rounded off)

next bit working out how much protien carbs and fat to eat
Total calories a day= 2700
Fat=18% = 2700x0.18
= 486cal (since fat has 9cal/gram)
=54g fat
Protien=1lb/lb bodyweight = 160g protien (since protien has 4cal/gram)
=640cal
Carbs are the remaining calories
640cal(from protien)+486cal(from fat)
=1126cal
2700(total cal)-1126(from fat and protien)
=1547cal (since carbs have 4cal/gram)
=386g carbs <---------this is the figure Im unsure about

so my no's are
daily cal 2700cal
daily protien 160g 640cal
dail carbs 386g 1547cal
daily fat 54g 486cal
-------------
total 2700 cal

Dunno if this was appropriate, or not. oh well?!

[Bawls44]

If your trying to gain weight/muscle, 2700 calories seems alittle on the light side.

[Jez]

bump it up to 3,200 cal then I think, thanks for that- I had my suspicions that it needed some tweaking!

Im going to add a corrected post, and a macro break down for each meal on such a plan... I've got a lot of time on my hands lately! lol.