What are my recommended daily calories and their breakdown?


#1

Is this a good calculator for calories and macros?
http://fnic.nal.usda.gov/fnic/interactiveDRI/
or does anyone have something different?

What is a good % of calories from carbs, protein, and fat? 50/25/25?
Which way should I change those % for different things like lose weight or gain weight, or maybe some other reason?


#2

Aim for at least 0.8g of protein per kg of body weight, and at least some fat (can’t have a fat-free diet). After that it doesn’t reallllllly matter. More fats than carbs may give you more stable long-term energy (less highs and lows).


#3

Actually I’d also like to know what to tweak for weight loss/weight gain.
I’m a gainer so should I be increasing fat ratios? Or carbs or calories? So far my plan has just to bump all three and see what happens.


#4

well, I found another calorie calculator:
http://www.freedieting.com/tools/calorie_calculator.htm
similar to the first one I linked above, but a few more options and returns an extra result recommendation for fat loss.

and a macro calculator on the same site:
http://www.freedieting.com/tools/nutrient_calculator.htm
that allows you to choose your own macro ratio or one of several presets, and it breaks results down by day and meal.