Balanced Diet
We recommend a balance diet that includes 30% Protein, 30% Fat and 40% Carbs.
So, how do you break that down?
Calculate your total calories. If you are looking to lose weight, you will need to be in a calorie deficit. Usually 500 calories per day to equal one pound per week. That can be a combination of reducing your calories and adding exercise to burn calories.
For example, your total daily calories is 1800. You reduce that by 250 calories on days you are active and by 500 calories on the days you are not. You should aim to exercise 4 to 5 days per week.
1550 calories for an active day
30% Protein = 465 Calories / 4 calories per gram of protein = 116.25 grams
30% Fat = 465 Calories / 9 calories per gram of fat = 51.7 grams
40% Carbs = 620 Calories / 4 calories per gram of carbs = 155 grams
1300 calories for a non-active day (Basically a day you do absolutely nothing but lie around)
30% Protein = 390 Calories / 4 = 97.5 grams
30% Fat = 390 Calories / 9 = 43.3 grams
40% Carbs = 520 Calories / 4 = 130 grams
You may want to stay at maintenance calories and that's an important to know as well. Not everyone has a goal to lose weight.
Need more guidance? Contact us now for more info.
We recommend a balance diet that includes 30% Protein, 30% Fat and 40% Carbs.
So, how do you break that down?
Calculate your total calories. If you are looking to lose weight, you will need to be in a calorie deficit. Usually 500 calories per day to equal one pound per week. That can be a combination of reducing your calories and adding exercise to burn calories.
For example, your total daily calories is 1800. You reduce that by 250 calories on days you are active and by 500 calories on the days you are not. You should aim to exercise 4 to 5 days per week.
1550 calories for an active day
30% Protein = 465 Calories / 4 calories per gram of protein = 116.25 grams
30% Fat = 465 Calories / 9 calories per gram of fat = 51.7 grams
40% Carbs = 620 Calories / 4 calories per gram of carbs = 155 grams
1300 calories for a non-active day (Basically a day you do absolutely nothing but lie around)
30% Protein = 390 Calories / 4 = 97.5 grams
30% Fat = 390 Calories / 9 = 43.3 grams
40% Carbs = 520 Calories / 4 = 130 grams
You may want to stay at maintenance calories and that's an important to know as well. Not everyone has a goal to lose weight.
Need more guidance? Contact us now for more info.