Apple Shapes Bodies: 40% Protein - 10% Carbs - 40% Fat
Pear Shape/ Swimmers Build: 40% Protein- 40% Carbs – 20% Fat
Maintaining your weight: 30% Protein – 50% Carbs – 20% Fat
Extremely Active ( Ex: in marathon training): 30% Protein – 60% Carbs- 10% Fat
Use the following formula to break it down:
1) Body Weight X 12 = Calories per day you will take in total
* If you are not losing weight after a couple of weeks, please take your weight and multiply X 11 to lower the calories a little.
2) Take the calories per day/ 6 meals per day = Calories per meal or snack
Let's assume an 135lb woman who is pear shaped and has begun to workout regularly. The breakdown would then be 40% protein 40% Carbs 20 % Fat
Breakdown Example:
1)135lbs X 12 = 1620 calories per day
2) 1620 / 6 = 270 Calories per meal or snack
3) 270 X 40% = 108 Calories of Protein per meal or snack
4) 270 X 40% = 108 Calories of Carbs per meal or snack
5) 270 X 20% = 54 Calories per meal of Fat
Converting:
108/ 4 (4 calories per gram of protein) = 27 grams of Protein per meal
108/ 4 (4 Calories per gram of protein) = 27 grams of Protein per meal
54/ 9 (9 Calories per gram of fat) = 6 grams of Fat per meal
Have more questions for Lauren Lucille? Email me at ExerciseYF@yahoo.com.
*Lauren Lucille Garner is not a nutritionist. You should consult your physician before beginning any exercise or diet program.
I believe in Exercise your Faith...but more, I believe in my Lord and his power to finish the work he started in us all! Join us, shed the layers in your life, shed the pounds, and shine like the stars in the sky!" -- Lauren-Lucille