What is the easiest way to figure out calories?

Question

I'm looking for someone to explain how to figure out the amount of calories I need a day inorder to achieve weight loss.

How much carbohydrate needed in each meal and how to figure it out?
How much protein needed in each meal and how to figure it out?
How much fat needed in each meal and how to figure it out?


PLEASE also explain portion control and how to make my body feel full so i would have only 5 set meals a day without any munchie attacks.

Answer 1

this website to lean about the nutrients in the foods that you eat:
http://www.nal.usda.gov/fnic/foodcomp/search/

here to determine how many calories you need:
http://www.protraineronline.com/past/july2/nutrient.cfm

you want to create a caloric defecit by reducing the amount of calories that you consume and by increasing the amount of daily exercise. don't focus on how many calories were burned during activity, etc. it's a waste of time. exercise to exercise not just to burn calories. if you don't have goals in the gym your training will go no where fast and most likely your body composition will not change very much.

for the sake of making the math easy say you need to eat 2,000 calories to maintain your current bodyweight. technically you need to create a weekly deficit of 3,500 calories to burn a pound of fat so that means that through both the diet and exercise you want to reduce calories by 500 a day. so I would reduce the caloric intake by 250 cals and make sure that you get in a good hour of exercise daily.

1 gram of protein or carbs contains 4 calories. 1 gram of fat contains 9 calories.

a good nutrient ratio to follow is a 40/40/20. that is 40% protein, 40% carbs and 20% fats.

so 1,750 cals x 40% = 700 cals
and 1,750 x 20% = 350 cals

700 / 4 = 175 grams of protein and carbs a day
350 /9 = 40 grams of fats a day

175 / 5 meals = 35 grams of protein and 35 grams of carbs per meal

40 / 5 = 8

* now instead of trying to only eat less than 10 grams of fat per meal I would eat 3 meals with fats and 2 with out. the first 2 meals of the day I would make fat free as carbs are needed more during the day when the level of activity is higher and less as the day decreases. the reduced carb intake at night will also mean that insulin levels will be lower so the potential for fat storage is decreased.

Answer 2

go to a program like weight watchers, thats what they are there for or if your still in school go to your school nurse. small portions low fatty foods exercise 3 to 4 times a week, eat 6-7 times a day small portions not what they serve at a restraunt it about self control, learn to stop went your no longer hungery wait a few hours and eat a little more of your meal . those foods you get from restraurants are porportioned for about 3 people

Answer 3

Go see a dietician. They will be able to tell you how much you need to loose. Also they can help you calculate how many calories you need to take per day to loose weight and also provide you with a list of food, the amount of calories each food item has and the amount or sizr of each type of food.