A lot of people been asking me how to calculate this 10G per Kilo BW formula into approx. calories, so here ya'll go.
10G X kilo bodyweight (lbs/2.2 = kg) = grams of carbs
grams of carbs X 4 (4 kcal per gram carb) = calories from carbs
calories from carbs X 100 then divide by 80 and 90 (according to the percent carbs which we all know is in the range of 80-90) = calories need from fruit/veg a day.
10G X 84 kg (185/2.2) = 840g carbs
840 X 4 = 3360 kcal from carbs
3360 X 100 then divided by 80-90 = 3733 - 4200 kcal for a day, not counting exercise or daily activity, aka RMR (resting metabolic rate)
How about calculating the grams/calories required for fat and protein ?
I did in the ex: 3360 X 100 then divided by 80-90 = 3733 - 4200 kcal for a day. Basic proportionals calculations.
oh....i'm saving this info! glad i found it :)
How does this work when you want to lose weight? Do you go for current body weight or desired body weight? For me this is about a 1,000 calories/day difference.
If you want to lose weight you still eat the same amount. How do you expect your body to start reversing years of problems if you aren't going to feed it and give it enough fuel? If you under eat you will go into binge cycles where half the time you under eat, then the other half you binge on crap to makeup for the calories you need. One way or another you will eat the calories, so it's better to get them from the right sources and not binge.
Eating fat makes you fat, not carbs.
Thanks, Robert. I ate 3,000 calories yesterday and still lost a pound, so I'm sure this is true! ;-)
I can hardly believe I just typed that. It's such a mental adjustment!
Wendy - has the trend continued? I am sort of doubting the statement here that eating 3000-4000 calories a day of fruit will cause weight loss for everyone. Yes, I understand it's not like eating oil and fat, but a calorie is a calorie.
.. Your RMR does not raise, it's the amount you need if you're only eating fruits and vegetables.
Obviously for someone like me, at 185 lbs, 6'2'', and extremely active in swimming/cycling/weightlifting/studying I need quite a lot more..