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I like to follow a 40/40/20 ratio, so in order to eat enough calories, you need to eat the following amount of macros:
1600 calories: 160g protein, 160g carbs, 35g fat
1800 calories: 180g protein, 180g carbs, 40g fat
2250 calories: 225g protein, 225g carbs, 50g fat
2700 calories: 270g protein, 270g carbs, 60g fat
3150 calories: 315g protein, 315g carbs, 70g fat
If you read other nutrition threads, and decide that a 40/40/20 split is right for you, to determine the number of grams of carbs and protein that you need, just determine the total number of calories that you want to consume and then divide by ten.
Diet Calendar Entries for 02 November 2011:
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2462 kcal
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Fat: 55.94g | Prot: 214.43g | Carb: 261.41g.
Breakfast: whey gold, Bob's Red Mill rolled oats, Extra Crunchy Peanut Butter. Lunch: Flounder Filets, Multi-Grain Medley. Dinner: chicken breast, Crumbled Gorgonzola Cheese, Fancy Mexican Cheese Shredded, Light Balsamic Vinaigrette, Jalapeno Cheddar Wrap. Snacks/Other: 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, 0% Fat Free Milk, Thirst Quencher Orange Beverage, Oikos Fruit on the Bottom Nonfat Greek Yogurt - Strawberry, 0% Fat Free Milk, giant eagle cottage cheese, carrots, brocolli. more...
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2589 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
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