Do you follow a food plan?

  1. What are your macros
  2. How do you ensure you get all your vitamins and minerals
  3. How difficult is it to stick to your plan? Any downsides?
  • NineMileTower@lemmy.worldEnglish
    2·
    2 days ago

    Is there some sort of calculator where I can put in my percentages and protein goal and it does the math for me? I tried google and wasn’t getting what I was looking for.

    • jet@hackertalks.comOPEnglish
      1·
      3 hours ago

      I usually do it by hand, but I found this one that looks about right:

      https://drbillsukala.com/macronutrient-calorie-gram-calculator/

      Rule of thumb:

      • Protein 4 calories per g
      • Carbohydrates 4 calories per g
      • Fat 8 calories per g

      So for the USDA guidelines - 10% protein, 60% carbs, 30% fat ; lets assume a 1500 calorie daily target.

      • protein - 40g - 1500calories*0.10/(4calories/g)
      • carbohydrates - 225g - 1500 calories*0.60/(4calories/g)
      • fat - 56g - 1500 calories * 0.30 / (8 calories/g)

      Which basically agrees with the calculator above.

      Fun fat: high fat diets actually consume less food by weight!

  • jet@hackertalks.comOPEnglish
    2·
    2 days ago
    • protein 170g
    • fat at least 50g, but no limit
    • 6g of carbs

    1. I eat 60g of beef liver, or a can of tuna, daily… and take a daily multivitamin, it’s probably just wasted, but it’s cheap and why not?

    2. No real issues, most restaurants have a protein meal option, even if it is pricy, or just a salad.

    I do spend more time cooking now, and playing with spices.

    • MicrowavedTea@infosec.pubEnglish
      3·
      2 days ago

      Are there any concerns to eating so much tuna? I remember the fda recommendation for max canned tuna per week is pretty low due to concentration of heavy metals. I’ve probably passed it a couple of times.