Please Scroll Down to See Forums Below So Ive been keeping track of my daily calories, protein (in grams), carbs (in grams), and fat (in grams). However I just read a thread where a gram of protein is 4 calories, a gram of carbs is 4 calories and a gram of fat is 9 calories. My question is since im cutting calories so get cut do I have to change my protein, carbs, and fat from grams to calories and add that to my calories that I write down from the nutrition label? Hope you guys and gals understand what Im trying to ask and thanks for all and everyones help!!!
Calories Question
- Thread starter oar1125
- Start date
SgtSlaughter
New member
you should keep track of total caloric intake no matter what (bulking or cutting) to know where you are at in the food-space continum 
Fitday.com will help with calorie counting. You can customize foods and save the exact calories that it has on the label, then just click on the food the next time you eat it. Bunny is a sweetheart and helped me with a lot of diet stuff.
When you are cutting cals is the most important number. It doesn't matter matter how many grams of anything you eat, if you are not below maintenance you will not lose. Although grams do paly a role the big picture is cals.
Bunny is a sweetheart and helped me with a lot of diet stuff. This is what she pointed out to me.
A good starting point is 40% prot, 30% carb, 30% fat. So if you are taking in 2500 cals that is 2500 x .4(40%) = 1000 cals of protein. Divide that by 4 cals per gram and you get 250 grams of protein. Same for fat and carbs.
30% sounds like a lot of fat, but you can get 16 grams of good fat from one ounce of nuts. I get most of my fat from flaxseed oil and pecans, almonds etc...
Good luck and keep us posted.
When you are cutting cals is the most important number. It doesn't matter matter how many grams of anything you eat, if you are not below maintenance you will not lose. Although grams do paly a role the big picture is cals.
Bunny is a sweetheart and helped me with a lot of diet stuff. This is what she pointed out to me.
A good starting point is 40% prot, 30% carb, 30% fat. So if you are taking in 2500 cals that is 2500 x .4(40%) = 1000 cals of protein. Divide that by 4 cals per gram and you get 250 grams of protein. Same for fat and carbs.
30% sounds like a lot of fat, but you can get 16 grams of good fat from one ounce of nuts. I get most of my fat from flaxseed oil and pecans, almonds etc...
Good luck and keep us posted.
sweet man thanks for the info. so lets say my daily total intake is gonna be 2000 calories which means ill be taking in 800 calories (200 g) of protein. DO i subtract the 800 calories of protein from my total calories of 2000? cuz on labels youll have for example 200 calories and 4 grams of protein. Does the 200 calories include the 16 calories (4 grams) of protein. Sorry about being such a dumbass!
No, that is fine, we all start somewhere. Don't be so hard on yourself, you are here to learn. As for the question, let me get this right. I am not sure what you are asking.
Say you did eat 200 cals, and on the label there is 4 grams of protein. You would subtract the 4 grams from the 200 grams goal. There are 16 cals in there from protein, the other 184 cals are from cals and fat.
As for the 2000 calorie goal, that might be to low. I hate to see people pick a nice round number and shoot for it. I have done the 2000 calorie diet. I did lose weight, but strength went down and lost muscle. I am over 220 though. That is what I did before this site. I have learned I can take in a lot more cals and still lose fat and keep tons of muscle.
Post up your height, weight, lifting and cardio sessions per week. My guess is that if you are lifting and doing cardio you will burn over 3000 cals. If you are going for 2000 cals that is too low. I will get a link for you to help with your calorie during a cutter.
Say you did eat 200 cals, and on the label there is 4 grams of protein. You would subtract the 4 grams from the 200 grams goal. There are 16 cals in there from protein, the other 184 cals are from cals and fat.
As for the 2000 calorie goal, that might be to low. I hate to see people pick a nice round number and shoot for it. I have done the 2000 calorie diet. I did lose weight, but strength went down and lost muscle. I am over 220 though. That is what I did before this site. I have learned I can take in a lot more cals and still lose fat and keep tons of muscle.
Post up your height, weight, lifting and cardio sessions per week. My guess is that if you are lifting and doing cardio you will burn over 3000 cals. If you are going for 2000 cals that is too low. I will get a link for you to help with your calorie during a cutter.
SgtSlaughter
New member
Male or Female?
Yes you subract your 800 calories (protein) from the 2000 and subract the calories that make up the Fats and Carbs and what's left you need to add food to eat to total at 2,000.
20 rep range is HIGH... I don't care who you are (male, female... endurance athlete). I'd love to hear your reason for using such a high range and we'll talk you down back to an earthly range that'll build muscle and burn fat more efficiently.
Sprints are excellent HIIT Cardio... 4 days per week can take a toll on you if you're doing serious sprinting. I hope you're streching ALOT and icing knees down after sprinting for injury prevention (training like a pro athlete, take care of yourself like one)
Your initial question was about keeping track of calories... but..
Would you like to review your goals and possibly be able to reach them faster if we go over them and see where you are in relation to reaching your goals?
Yes you subract your 800 calories (protein) from the 2000 and subract the calories that make up the Fats and Carbs and what's left you need to add food to eat to total at 2,000.
20 rep range is HIGH... I don't care who you are (male, female... endurance athlete). I'd love to hear your reason for using such a high range and we'll talk you down back to an earthly range that'll build muscle and burn fat more efficiently.
Sprints are excellent HIIT Cardio... 4 days per week can take a toll on you if you're doing serious sprinting. I hope you're streching ALOT and icing knees down after sprinting for injury prevention (training like a pro athlete, take care of yourself like one)
Your initial question was about keeping track of calories... but..
Would you like to review your goals and possibly be able to reach them faster if we go over them and see where you are in relation to reaching your goals?
Here is a link many use to get a base idea for where to start at cals. I found mine to be a little higher but it will be different for everybody. Go to the male cutting calculator, obviously.
As for the high reps I wouldn't go that high. While cutting I like to lift heavy. Keeps strength high and keeps muscle.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Good luck and keep us posted.
As for the high reps I wouldn't go that high. While cutting I like to lift heavy. Keeps strength high and keeps muscle.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Good luck and keep us posted.
well basiclly im trying to get ripped (cut body fat down). Ive been eating real clean lately and can already ready see positive results from that. I got this workout regimen from Muscle and Fitness which has me doing a total body workout 3 times a week at 20 reps. Once again I would def. appreciate andy and alla dvice that would help me achieve my goals quicker. I know its sounds corny but I started doing this just so I could get ripped for the summer but Im def. liking eating clean and working out. It gives me a great feeling of accomplishment and discipline. So lay it on me boys and girls, im ready to learn!!
oar1125 said:
You will find people can be harsh to newbs. They usually have no experience and ask simple questions, you would think anybody who has read anything about fitness, should know. But for the most part the diet board is full of helpful men and women. If you posted 20 reps per set on the lifting board I am sure you would have gotten some sh*t. I might go as high as 12 but no higher. I prefer 6-10 while cutting.
I feel like a better person when I totally dedicate myself to eating healthy cals while cutting. When I start to see your muscles define and stomach trim down I get a little strut in my step. I am sure you are going trough the same thing.
As for the cals, did you look at the link I gave you? I would post up your cals from the link but I don't have excell on my comp. Another rule some go by is 15 cals per lb of bodyweight, to tell how many you burn at maintenance. So at 165 x 15 = 2475. I take 15 x my bodyweight and that is pretty close to how many cals I burn with moderate exercise, lifting 4 times a week.
Also drink lots of water. At least a gallon a day. You will be surprised how much you are retaining. After the first day of drinking water you will see more definition and pinch less skin on your body. I can tell a huge diferance after one day of drinking a gallon or more. I retain water easily though.
Feel free to pm me with any other questions.
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Basal Metabolic Rate and Calorie Need Calculator
Cutting Plan - Men
Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
STEP 1 Enter Weight 160 Weight 72.73
lbs. Kilos
1 kilogram = 2.2 lbs.
Step 2 Enter Height 5 10 Height 177.8
Feet Inches cm.
1 inch = 2.54 cm.
Step 3 Enter Age 19
Years
BMR = 1822
Calories
Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 45 38 17
( 40-50%P, 30-40%C, 15-20%F recommended for cutting - Adjust according to your plan )
Protein % Carb % Fat %
To Maintain Your Current Weight
If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2 Calorie Requirement = 2187
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375 Calorie Requirement = 2505
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55 Calorie Requirement = 2824
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725 Calorie Requirement = 3143
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 Calorie Requirement = 3462
Step 5 Enter Calorie Requirement from above based on your activity level: 2824
1 lb. Of Body Weight = 3500 Calories
Daily Caloric Intake Required to Lose Weight
To Lose 1 lb per week 2324
To Lose 2 lbs per week 1824
To Lose 3 lbs per week 1324
Note the recommended calorie range for cutting fat at your current weight is between : 1600 and 1920 calories
Recommended Nutritional Intake
Step 6 Enter Daily Caloric Intake based on your goal from the calculations above: 1600
To Lose Weight:
Recommended Nutrient Breakdown
Calories 720 608 272
Protein Carbohydrates Fat
Grams 180 152 30.22222222
Protein Carbohydrates Fat
Thats what I got off of the link you gave me. So last night I was looking at my daily food journal and did what you guys were telling me. I had 1450 total calories, 108 grams of protein, 214 grams of carbs, and 19.5 grams of fat. Just protein, carb, and fat calories alone I have 1463 calories. How is this possible. Does that mean I need to eat another 2000 calories on top of that just too have a 2000 or higher calorie diet. I figured Id also post my workout routine and maybe you could help me tweak it to its maximum potential. Ohh and I found a carb cycling diet on another forum and was wondering what you thought about carb cycling diets. Ive read a lot of positive things about it but would like to know what you thought. Once again I really appreciate you taking the time out to help me and answer my questions!!!!
Cutting Plan - Men
Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
STEP 1 Enter Weight 160 Weight 72.73
lbs. Kilos
1 kilogram = 2.2 lbs.
Step 2 Enter Height 5 10 Height 177.8
Feet Inches cm.
1 inch = 2.54 cm.
Step 3 Enter Age 19
Years
BMR = 1822
Calories
Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 45 38 17
( 40-50%P, 30-40%C, 15-20%F recommended for cutting - Adjust according to your plan )
Protein % Carb % Fat %
To Maintain Your Current Weight
If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2 Calorie Requirement = 2187
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375 Calorie Requirement = 2505
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55 Calorie Requirement = 2824
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725 Calorie Requirement = 3143
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 Calorie Requirement = 3462
Step 5 Enter Calorie Requirement from above based on your activity level: 2824
1 lb. Of Body Weight = 3500 Calories
Daily Caloric Intake Required to Lose Weight
To Lose 1 lb per week 2324
To Lose 2 lbs per week 1824
To Lose 3 lbs per week 1324
Note the recommended calorie range for cutting fat at your current weight is between : 1600 and 1920 calories
Recommended Nutritional Intake
Step 6 Enter Daily Caloric Intake based on your goal from the calculations above: 1600
To Lose Weight:
Recommended Nutrient Breakdown
Calories 720 608 272
Protein Carbohydrates Fat
Grams 180 152 30.22222222
Protein Carbohydrates Fat
Thats what I got off of the link you gave me. So last night I was looking at my daily food journal and did what you guys were telling me. I had 1450 total calories, 108 grams of protein, 214 grams of carbs, and 19.5 grams of fat. Just protein, carb, and fat calories alone I have 1463 calories. How is this possible. Does that mean I need to eat another 2000 calories on top of that just too have a 2000 or higher calorie diet. I figured Id also post my workout routine and maybe you could help me tweak it to its maximum potential. Ohh and I found a carb cycling diet on another forum and was wondering what you thought about carb cycling diets. Ive read a lot of positive things about it but would like to know what you thought. Once again I really appreciate you taking the time out to help me and answer my questions!!!!
SgtSlaughter
New member
Before I say "you need to eat more"
How's your progress... are you happy with your cutting diet and training so far?
Do you feel you're plateauing?
.... only you can know.
If you're training is INTENSE and your sprints are hardcore... you may be under eating for your activity level.... only you will be able to tell.
Adjust accordingly... see if you're happy with the progress if not, back to square one... revamp diet again and switch up training
How's your progress... are you happy with your cutting diet and training so far?
Do you feel you're plateauing?
.... only you can know.
If you're training is INTENSE and your sprints are hardcore... you may be under eating for your activity level.... only you will be able to tell.
Adjust accordingly... see if you're happy with the progress if not, back to square one... revamp diet again and switch up training
id say im pretty happy witht he results so far. I mean obviously Id like to drop body fat faster but i mean it didnt take me overnight to gain weight so its not gonna take over night for me to loose fat. What do you think of my workout routine? Why is lower rep (6-10) better than higher rep. I always thought higher rep burned more calories. And what about the carb cycling diet? Thanks
