View Full Version : Calorie Ratio

09-01-2006, 09:14 AM
I have been tracking my diet on fitday.com (thank you, built) and have been averaging about 15% of my calories from fat. I am 230 pounds and trying to get to 199. I need appx 3000 cals a day to maintain current weight according to various BMI calculators so I've been ingesting about 2700, figuring to drop fat but eat enough to gain muscle. 50% of cals are from carbs and 35% from protein. I want to lose my spare tire and build muscle. I am eating very clean (no mayo, junk food, ketchup, soft drinks). I drink about 3000 mL water a day and about 1/2 gallon of skim milk.

Am I on the right track nutrition wise with these ratios? Remember I'm 230 and fat and want to be 199 and muscular. Built, or anyone, I would LOVE your thoughts. Thanks!

09-01-2006, 09:18 AM
Mmm, I'm going to try and go into Built Mode here and answer like she would.

A ratio approach is inappropriate.

You need to reach a 1gram of protein per pound of Lean Body Mass (LBM).

.5grams of fat per pound of LBM

The rest is up to you.

In example - If i weighted 100 lbs, and had 10% bodyfat (therfore 90 lbs of Lean Body Mass), I would eat 90 grams of protein and 45 grams of fat.

09-01-2006, 09:43 AM
Forget ratios. Do what Zek said. Fat doesn't make you fat, excess cals do. Alot of us get 30%+ of our cals from fat. Fat is good for endocrine support, and many body functions. Fat is also more filling and for some people doesn't induce hunger like carbs.

09-01-2006, 10:06 AM
Thanks, guys. Built, your thoughs? I am grossly fat in the ass and waist and want to trim up. I am eating a gram of protein for each LBM.

09-01-2006, 11:05 AM
They're right. Excess calories make you fat, not the fat itself. I keep my fat as high as my calories allow.

09-01-2006, 12:17 PM
Much obliged, folks.