How much Fat, Protein and carbohydrate to eat? This works for most of us and should be adjusted with physical activity level. May not work for someone who needs specific diet for health problems. Consult ur Nutrition coach or Dr
Fat
- 25-35% of@total calories ( 1gm =9 kcal)
1/3 of fat = saturated fat
< 300 mg/d cholesterol
- 25-35% of@total calories ( 1gm =9 kcal)
1/3 of fat = saturated fat
< 300 mg/d cholesterol
5g/kg body weight/day(1 gm =4 kCal) Range 2-7g/kg Females may /may not need 1-3 g/kg/d more.
<10% from added sugar. Less better.
Your training type also will matter. If u r doing for building muscles or endurance.
<10% from added sugar. Less better.
Your training type also will matter. If u r doing for building muscles or endurance.
Protein g/kg/d ( 1 gm= 4kCal)
Sedentary -.8-1.2
Strength Training (gain) - 1.6-2.2
Endurance -1.2-1.6
Active but obese -1.2-1.6
Elderly - 1.4-1.8
Healthy looking to change body composition -1.6-3.3
Sedentary -.8-1.2
Strength Training (gain) - 1.6-2.2
Endurance -1.2-1.6
Active but obese -1.2-1.6
Elderly - 1.4-1.8
Healthy looking to change body composition -1.6-3.3
Nutrition science can not be one formula for all. It will vary for various reasons. So keep adjusting with results you see and in few months you will get a fair idea what is working or not for your goals. #gettingFitterWithSandeep
• • •
Missing some Tweet in this thread? You can try to
force a refresh
