20240127 Day 657 Part-4 - Constructing a Meal Plan Step-2: Calculate Fat Requirement and Carbs

20240127 Day 657 Part-4
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Constructing a Meal Plan Step-2: Calculate Fat Requirement and Carbs
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Ok so last time we talked about or protein requirements and settled on 1g per pound. Let’s continue to use our 200lb individual for easy head calcs.
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Our example is working with a 3000Kcal starting point for total daily calories. We are also going with 1g per pound of protein so 200g or 800 of our 3000Kcal leaving us with 2200 left each day.
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So where do we go from here? Fats. This one is simple. If we’re outside America, 1g per kg, here stateside that would be .45g per pound but we’ll simplify the math and say .5 or HALF a gram per pound of FAT. What’s this do? That gives us 100g for our 200lb individual. Remember that fat is 9Kcal per gram? That gives us 900Kcal of fat.
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So we have 800Kcal of protein, 900Kcal of fat debited from our 3000Kcal (target 200lb weight x 15) total. This new figure is as follows:
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3000 total calories - 800 protein calories = 2200 calories. 2200 - 900 fat calories = 1300 remaining.
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1300Kcal is what you have left for carbs… OR whatever. I say whatever because this is where your wiggle room is for making your day to day manageable. You like meat? Ok eat more of it and debit from the 1300Kcal left. Need more energy for an event, work, school? Eat carbs and debit. These are, as always 4Kcal per gram. 1300/4 = 325g of additional protein and/or carbs you can eat to total your 1300.
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If you add fat, remember a little goes a long way so 1300/9 = 144 and change grams. That’s a lot less food if it’s coming from fat 🤷🏿‍♂️
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Remember too folks, this 1300Kcal is where we will scrape some off if we aren’t reducing weight fast enough (around an ACTUAL, not water weight, pound of tissue every 2-4 weeks) or at all. The proteins and fats are set because that’s how we “program in” the desired weight to the organism. We need to keep that signal constant so that the “programming” can set in over time.
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