Creating a diet plan

[obfuscation]

If Im 6'4" 242lb 37 I read Narcs How many calories link and determined that my BMR is 2296.2 and my TDEE was 3559. Since Im trying to cut I subtracted 20% bringing it down to 2848. What I dont understand is the 40/40/20 part. How do you determine how many protein, carbs and fat grams to ingest. It seems like you take 10% of your caloric intake. Meaning 284 protein grams and 284 carbs?? Could someone please explain that part to me.

Thanks

[naturalsux]

If Im 6'4" 242lb 37 I read Narcs How many calories link and determined that my BMR is 2296.2 and my TDEE was 3559. Since Im trying to cut I subtracted 20% bringing it down to 2848. What I dont understand is the 40/40/20 part. How do you determine how many protein, carbs and fat grams to ingest. It seems like you take 10% of your caloric intake. Meaning 284 protein grams and 284 carbs?? Could someone please explain that part to me.

Thanks

i ll try. protein and carbs are 4 calories per gram.a gram of fat is 9 calories.

40% of 2848 total calories =1139.2 divided by 4 = 284.5 grams protein. same thing for carbs.

1139.2 x 2= 2278.4 - 2848= 569.6 calories from fat you can have. divide by 9= 63.3 grams of fat.

284.5/284.5/63.3

hope this helps.

[obfuscation]

i ll try. protein and carbs are 4 calories per gram.a gram of fat is 9 calories.

40% of 2848 total calories =1139.2 divided by 4 = 284.5 grams protein. same thing for carbs.

1139.2 x 2= 2278.4 - 2848= 569.6 calories from fat you can have. divide by 9= 63.3 grams of fat.

284.5/284.5/63.3

hope this helps.

Thanks alot. Lasty, this would be divided over 5 - 6 meals per day?
For example at 5 meals daily each meal would consist of

56.9 protein & carbs
12.7 Fat calories

[naturalsux]

Thanks alot. Lasty, this would be divided over 5 - 6 meals per day?
For example at 5 meals daily each meal would consist of

56.9 protein & carbs
12.7 Fat calories

yes. most people take in most of their carbs 1st thing in the morning and after working out. so the rest of the meals would have less.

[obfuscation]

yes. most people take in most of their carbs 1st thing in the morning and after working out. so the rest of the meals would have less.

Ok. Now I have to narrow down my individual meals.

[obfuscation]

Never realized how hard it was to eat 5 times a day.