Phase Two

What is Protein?

As it relates to macronutrients, each gram of protein accounts for 4 calories.

Proteins have MANY functions in the body, but primarily proteins transport many key substances such as oxygen, vitamins, and minerals to target cells throughout the body.

DETERMINE DAILY PROTEIN NEEDS

First, calculate protein needed in grams. General recommendations below.

          General health/fitness: 0.4 grams per pound / day

          Strength athletes / building muscle: 0.55 – 0.95 grams per pound / day

          Endurance athletes: 0.55 – 0.6 grams per pound / day

Example:

Same female weighing 160 pounds (from the example in Phase 1) with a goal of building lean muscle (usually referred to as “toning up”), but also considers herself to be training for ‘general health/fitness’.

160 x 0.55 = 88 grams of protein needed per day (minimum)  

Next, multiply grams of protein by 4 to get calories from protein.

88g x 4 = 352 calories

352 of your daily calories should be from protein

What is a Carbohydrate?

As it relates to macronutrients, each gram of a carbohydrates accounts for 4 calories.

Carbs are very important and should not be cut out of your diet for long periods. They are not “evil” 😉 — complex carbs are needed in your daily diet plan.

Some Functions of Carbs (as listed on sparknotes.com)

Providing energy and regulation of blood glucose, Sparing the use of proteins for energy, Breakdown of fatty acids and preventing ketosis, Biological recognition processes, Flavor and Sweeteners, Dietary fiber, etc

DETERMINE DAILY CARBOHYDRATE NEEDS

First, calculate carbs needed in grams. General recommendations below.

          General health/fitness: 45-65% of total calories

          Strength athletes / building muscle: 45-55% of total calories

          Endurance athletes: 55-65% of total calories

Example:

Same female weighing 160 pounds (from the example in Phase 1) with a goal of building lean muscle (usually referred to as “toning up”), but also considers herself to be training for ‘general health/fitness’.

2,342 calories x 0.45 = 1,054 calories from carbs per day (minimum)

Next, divide calories from carbohydrates by 4 to get grams.

1,054 calories / 4 = 263.5 grams

~ 264g carbs per day needed

What are Fats (Lipids)?

As it relates to macronutrients, each gram of a fat accounts for 9 calories.

DETERMINE DAILY FAT NEEDS

First, subtract your protein and carbohydrate calories from your total daily calories to get calories from fat. General recommendations below.

Example:

Same female weighing 160 pounds (from the example in Phase 1) with a goal of building lean muscle (usually referred to as “toning up”), but also considers herself to be training for ‘general health/fitness’.

2,342 calories – 352 protein cals – 1,054 carb calories = 936 calories from fat

Next, divide calories from fat by 9 to get grams.

936 calories / 9 = 104 grams

~ 104g fat per day needed

SUMMARY

Example:

Protein         88 grams        352 calories      (10-35%)

Carbs         264 grams     1,054 calories     (45-65%)

Fat               104 grams       936 calories     (20-35%)

TOTAL calories 2,342 calories per day       100%

Where are you?

Most people underestimate their caloric intake.

Measuring out your foods for a few days and keeping a food journal is the best way to get a realistic view of actual intakes.

Where do you go from here?

See the Sample Meal Plan section and more meal planning tips coming soon for Wiser.Fit Members!