A Simple Diet Question.....

Hi Guys,

A very simple diet question which i cant seem to find the answer to so hopefully someone can help.

STATS

Age - 27
Height - 5'9
Weight - 168 pounds / 76kg
BF% - 14ish
Lean Weight - 145 lbs / 66kg
BMR - 1796 Calories
TDEE - 2470 Calories

According to my TDEE i have a requirement of 2470 calories a day. With this in mind my intention is to create a deficit to allow me to lose a bit of weight.

In terms of ratios of intake working on 2000 calorie diet, what should the percentages be for proteins, carbs, fats...?

If i work on the 1.5g of protein per pound of body weight that gives me 252grams of protein daily, which is about 1008 calories or 50%.

In terms of the other 1000 calories what proportion of that should be carbs and what proportion to be fats? Hope that makes sense.
Thanks

Quote:

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Originally Posted by p4blo27

Hi Guys,

A very simple diet question which i cant seem to find the answer to so hopefully someone can help.

STATS

Age - 27
Height - 5'9
Weight - 168 pounds / 76kg
BF% - 14ish
Lean Weight - 145 lbs / 66kg
BMR - 1796 Calories
TDEE - 2470 Calories

According to my TDEE i have a requirement of 2470 calories a day. With this in mind my intention is to create a deficit to allow me to lose a bit of weight.

In terms of ratios of intake working on 2000 calorie diet, what should the percentages be for proteins, carbs, fats...?

If i work on the 1.5g of protein per pound of body weight that gives me 252grams of protein daily, which is about 1008 calories or 50%.

In terms of the other 1000 calories what proportion of that should be carbs and what proportion to be fats? Hope that makes sense.
Thanks

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Keep 2 things in mind when coming up with your daily caloric requirements. If you plan on eating 2000 calories/day which is already close to a 500 calorie deficit, your weight training, cardio etc. will widen that deficit, and you may wind up burning LBM as well as fat. Consider eating closer to maintenance (maybe 200-300 calories behind) and using cardio for the remainder of your deficit.

To answer your question, I think 40/40/20 is a very good starting point. From there, you can make adjustments. For a 2000 calorie diet, that's 200g protein, 200g carbs, and 45g fat. At 170lbs and 14% bodyfat, your LBM is 146lbs, so you are getting more than 1g/lb (you don't count bodyfat as part of your weight when doing this calculation) - not quite 1.5 but it's close. You can always adjust to 45/35/20, or 45/40/15 etc, depending on how your body reacts to carbs vs. fats.

Hope this helps.

Quote:

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Originally Posted by gbrice75

Keep 2 things in mind when coming up with your daily caloric requirements. If you plan on eating 2000 calories/day which is already close to a 500 calorie deficit, your weight training, cardio etc. will widen that deficit, and you may wind up burning LBM as well as fat. Consider eating closer to maintenance (maybe 200-300 calories behind) and using cardio for the remainder of your deficit.

To answer your question, I think 40/40/20 is a very good starting point. From there, you can make adjustments. For a 2000 calorie diet, that's 200g protein, 200g carbs, and 45g fat. At 170lbs and 14% bodyfat, your LBM is 146lbs, so you are getting more than 1g/lb (you don't count bodyfat as part of your weight when doing this calculation) - not quite 1.5 but it's close. You can always adjust to 45/35/20, or 45/40/15 etc, depending on how your body reacts to carbs vs. fats.

Hope this helps.

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Indeed that does help! very much so.

Im in middle of knocking together my diet now, so ill base it on 2200 calories on a 45/35/20 split to begin with.

that gives me 990 calories from protein (247g), 770 calories from carbs (192g) and 440 calories from fat (49g).

Thats a whole load of oats for me to eat haha

Quote:

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Originally Posted by p4blo27

Indeed that does help! very much so.

Im in middle of knocking together my diet now, so ill base it on 2200 calories on a 45/35/20 split to begin with.

that gives me 990 calories from protein (247g), 770 calories from carbs (192g) and 440 calories from fat (49g).

Thats a whole load of oats for me to eat haha

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Sounds reasonable bro. Once you have it together, post up the diet here and we'll help you sort it out if you'd like. Good luck!