I need to know how much calories, fat, vitamins, protein, etc. I need for my body type and level of activity. I want to plan my daily diet out for a week so I can manage weight.
More info: I'm 5'7", 178 lbs. Body fat 19%. I want to get my body fat to about 10%. I work out intensely 5 days a week 1 hour weights, 30 minutes cardio but I can't seem to lower my body fat.
2006-12-15 13:38:17 · 5 answers · asked by Jim Z 2 in Health ➔ Diet & Fitness
Check out caloriekingfoods.com. It's the best weight loss calorie counting site out there. Just click on "browse foods" and it'll show you all the brands and the calories in the foods those brands have.
You need to start with 2400 calories a day, then go down by 100 calories each day until you reach 1500. Stop there. It's not safe to go below this number without medical supervision. Maximum of 30% of your calories should be from fat. So, multiply .30 by the calorie amount, then divide by 9 to get the grams of fat. You can easily find a vitamin chart anywhere online by searching google. Eat at least 60 grams of protein while dieting, but make sure it's lean protein.
2006-12-15 14:09:57 · answer #1 · answered by Brommy A 5 · 0⤊ 0⤋
Dietician.
2006-12-15 21:46:55 · answer #2 · answered by robert m 7 · 0⤊ 0⤋
Just google "energy expenditure + calculator". YOu'll get results like this http://www.healthstatus.com/calculate/dee
Good Luck!!
2006-12-15 21:58:56 · answer #3 · answered by Jazmin 1 · 0⤊ 0⤋
Any health food store ...
2006-12-15 21:45:32 · answer #4 · answered by ahh4theday 2 · 0⤊ 0⤋
Try www.nutrition.gov.
2006-12-15 21:49:56 · answer #5 · answered by Wrath Warbone 4 · 0⤊ 0⤋