A Simple Diet Question.....

[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

[gbrice75]

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

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.

[p4blo27]

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.

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

[gbrice75]

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

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!