Daily Percents for Fat, Protein & Carbs

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Daily Percents for Fat, Protein & Carbs


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Old 01-08-2016, 04:29   #1
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Default Daily Percents for Fat, Protein & Carbs

Hi everyone. I'm recently diagnosed and I've read through BS101 and lots of threads about LCHF and so far I haven't found what I'm looking for and hope that I haven't just overlooked it as I'm taking in so much information right now.

What I need to know is what are the specific percentages of daily intake for fats, proteins and carbs. I started an online food diary that is very comprehensive and one of the calculators is asking for exact numbers for these percentages.

Thanks so much!

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Old 01-08-2016, 05:47   #2
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70-80% of daily calories from Fats
15-20% of daily calories from Proteins
5-10% of daily calories from Carbs

Fats being 9 calories per gram, proteins and carbs being 4 calories per gram

Calculate your grams of proteins needed, then you can calculate total calories per day and determine the grams of each to meet your calorie target.

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Old 01-08-2016, 05:53   #3
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70-80% of daily calories from Fats
15-20% of daily calories from Proteins
5-10% of daily calories from Carbs

Fats being 9 calories per gram, proteins and carbs being 4 calories per gram

Calculate your grams of proteins needed, then you can calculate total calories per day and determine the grams of each to meet your calorie target.
Perfect! Thanks so much!

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Old 01-08-2016, 07:04   #4
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There's another way you can go about it. The end result will be pretty much similar to mbuster's formula.

Measure you height in cm (1 inch = 2.54 cm)
Deduct 100 from that.
That is the amount of protein you need in gms per day
Half of that as carbs, and 3.0 - 3.5 times that as fats.

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Old 01-08-2016, 07:45   #5
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Originally Posted by skb View Post
There's another way you can go about it. The end result will be pretty much similar to mbuster's formula.

Measure you height in cm (1 inch = 2.54 cm)
Deduct 100 from that.
That is the amount of protein you need in gms per day
Half of that as carbs, and 3.0 - 3.5 times that as fats.
That's very interesting. Based on this formula I need 73 gms of protein, 36 gms of carbs and 218 - 254 gms of fat. This is almost 2,400 calories a day. That seems so high to me.

My first full day on LCHF I had 162 gms of protein, 36 gms of carbs and 125 gms of fat which was about 1,900 calories. So I got the carbs right, but the protein was too high and fats too low.

Hmmmm Now to check out the threads on what to eat because I thought I did really well, but I clearly missed the mark.

Thank you again. This was very helpful.

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Old 01-08-2016, 12:52   #6
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Adjusting one's diet is an ongoing thing. Bear in mind that one doesn't actually need ANY carbohydrates. But most people enjoy some of the foods that contain small amounts of carbs, and these add up.

The calculations will tell you how much protein you need. But your meter will tell you how much carbohydrates your diabetic body can tolerate at any given time.

The rest is fats. And I do understand how challenging it can be to keep fat consumption high. I struggle with this myself. Fats are good and they keep one feeling satisfied. But it takes effort for me to get my fat level high enough to stay in ketosis and to keep my weight down where it needs to be.

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Old 01-08-2016, 15:15   #7
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Quote:
Originally Posted by skb View Post
Measure you height in cm (1 inch = 2.54 cm)
Deduct 100 from that.
That is the amount of protein you need in gms per day
Half of that as carbs, and 3.0 - 3.5 times that as fats.
Don't recall ever seeing this method before, but boy, it works! It took me years to figure out the same proportions that this method gave me in about 30 seconds!

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Old 01-10-2016, 21:42   #8
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Quote:
Originally Posted by skb View Post
There's another way you can go about it. The end result will be pretty much similar to mbuster's formula.

Measure you height in cm (1 inch = 2.54 cm)
Deduct 100 from that.
That is the amount of protein you need in gms per day
Half of that as carbs, and 3.0 - 3.5 times that as fats.
This formula gives me 58.75 gms of protein. Using the Drs. Eades much more complicated formula I got 83. I've recently increased my protein and my bg numbers have come down-fasting in the 90s finally. Go figure.

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Old 01-11-2016, 02:11   #9
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Quote:
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This formula gives me 58.75 gms of protein. Using the Drs. Eades much more complicated formula I got 83. I've recently increased my protein and my bg numbers have come down-fasting in the 90s finally. Go figure.
Agreed. One size doesn't fit all. The method I posted was based on 1 gm/kg protein consumption of ideal body weight (lean mass). This is indeed stretchable from 0.8 - 1.25 (sedentary to athletic lifestyle).

We do suggest a protein snack late in the night for better fasting BG numbers, so I suppose you could associate your higher protein intake with your lower fasting numbers. There could be other factors at play, but then you are the best person to make that judgement.

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Old 02-25-2016, 02:43   #10
 
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Interesting information. So according to the above calculations I should be eating 54 grams of protein, 27.5 carbs, and a whopping 165 grams of fat. Not sure how that works though. I am currently getting around 80+ grams of protein, 160 carbs, and not sure on the fat. Definitely nowhere near 165 grams of fat. Probably more like 50-60 grams of fat. I am losing weight, getting better control of my glucose levels, and more energized. I wonder if switching things up would work for me or not.

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