Percentage of calories?
What percentages are you aiming for? I calculate my own macronutrient ratios/calories; the formulas are:
% Carbs = (4 x #of grams of carbs) divided by total calories; then multiply by 100 to get % of carbs.
% Protein = (4 x #of grams of proteins) divided by total calories; then multiply by 100 to get % of protein.
% Fat = (9 x #of grams of fat) divided by total calories; then multiply by 100 to get % of fat.
% Carbs = (4 x #of grams of carbs) divided by total calories; then multiply by 100 to get % of carbs.
% Protein = (4 x #of grams of proteins) divided by total calories; then multiply by 100 to get % of protein.
% Fat = (9 x #of grams of fat) divided by total calories; then multiply by 100 to get % of fat.
Sorry! Didn't know if you wanted advice in general about what macros your should be aiming for or needed the formulas. Re: macros in general; I've copied from another post of mine on this topic:
I have researched diet/nutrition for years, and optimal macronutrient breakdown (i.e. %'s of carbs, fats, & protein), for fat/weight loss, is always a much debated topic. However, generally speaking, (while there are always exceptions!), from the much research I've done, including working with National/International level trainers and nutritionists, the low-carb diet (i.e. 25% MAXIMUM intake of carbs) is best. With that being said, this book, Ultimate Diet Secrets (available for free here) - http://spider.noxis.net/pub/fit/Dr.Ebook.pdf - was one of the most amazing and informative works I've ever read about diet/nutrition.
***Do not let the length scare you! I originally hesitated from starting to read this book due to the length, but some of the advice/tips are priceless!***
After reading the book, I also contacted Dr. Greg Ellis and had a few consults with him; he is truly amazing!
Good luck and I hope this helps.
I have researched diet/nutrition for years, and optimal macronutrient breakdown (i.e. %'s of carbs, fats, & protein), for fat/weight loss, is always a much debated topic. However, generally speaking, (while there are always exceptions!), from the much research I've done, including working with National/International level trainers and nutritionists, the low-carb diet (i.e. 25% MAXIMUM intake of carbs) is best. With that being said, this book, Ultimate Diet Secrets (available for free here) - http://spider.noxis.net/pub/fit/Dr.Ebook.pdf - was one of the most amazing and informative works I've ever read about diet/nutrition.
***Do not let the length scare you! I originally hesitated from starting to read this book due to the length, but some of the advice/tips are priceless!***
After reading the book, I also contacted Dr. Greg Ellis and had a few consults with him; he is truly amazing!
Good luck and I hope this helps.
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