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How many calories should I be eating a day? Macronutrient?

Answered on August 19, 2014
Created May 14, 2013 at 11:19 PM

I've seen and tried all types of different ratios for macronutrients (protein,fat,carbs)such as 50/30/20, 25/35/40, but I always end up cheating, going carb crazy and eating non pale foods for the whole weekend. I have a serious issue with portion control for cheat meals. Anyways I currently researched and saw that the recommended cross fit ratios are something like 30/30/40 or 30/40/30 I am not sure. I use to eat only 1,500 calories a day, but felt extremely tired. I workout hard at my box. Sometimes I even do 2 -3 WODS a day. Should I be eating way more than 1,500 and at what ratios for the macronutrients. Is a diet high in fat and lower in carbs better or should I not be worrying about that and listen to my body? I really want to tone up, meaning get abs and really toned at least 15% body fat. Last time I checked i was at 19% I am 5'7 and weight around 146lbs. Any answers will help a lo thanks!

Dffaa20dabab8febdd6eecb197278156

(10)

on May 15, 2013
at 05:25 PM

20 grams per day? I think that is too little. I've keep it below 100 and I end up binging. Keeping it below 20g will be a disaster for me.

Dffaa20dabab8febdd6eecb197278156

(10)

on May 15, 2013
at 05:24 PM

it's hard to throw out everything because i don't live alone which means I have to be so rounded by certain foods I don't consider good for myself. I do a pretty good job avoiding these foods though, but the eating out advice I do like and I think it could work only problem is most of the people i go out with don't eat healthy and sometimes that has an impact on how I eat, but I think I should start making decision for myself and not based on those around me. Thank you so much

Dffaa20dabab8febdd6eecb197278156

(10)

on May 14, 2013
at 11:44 PM

I meant to say WOD sorry

Dffaa20dabab8febdd6eecb197278156

(10)

on May 14, 2013
at 11:43 PM

Thank you so much. I actually think 1,800 to 2,000 sounds good. i was just too afraid more than 1,500 a day because people say to burn fat I would have to be on a calorie deficit, but I seriously cannot handle it. I will binge on food if I do this because I have done it before. Anyways i train 6 days a week and take 1 day off like i said 1 or even 3 woods a day which I love doing because I enjoy it. However, I am taking this week off since i have been working out hard for 4 months straight. Anyways I will do these ratios you gave me and try it out. it makes more sense. Thanks!

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3 Answers

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Medium avatar

on May 14, 2013
at 11:35 PM

Sometimes I even do 2 -3 WODS a day.

Whoah. I've never done crossfit, but I know it's crazy-intense and there's a point where you're doing too much. We're supposed to be getting healthy, not breaking ourselves down.

Unless I'm totally out of my mental league here about crossfitting, I'd say keep it to 1 WOD a day, max out at 2 WODs one day out of the week, and take at least one day to rest. That kind of intense exercise + low calories + stress from daily life = too much.

I'd say, from the information you just gave us (could use gender/age/weight/etc) Try for 1800 (or 2000 calories) and 30/40/30. That would be 135g protein, 80 g fat, 135 g carbs. Make sure to get your protein in at every meal, but play with your fat/carb ratio until you find something comfortable.

But that's just my inclination. I'm a historian, not a nutritionist. And I'm not into this intense training thing ;)

Dffaa20dabab8febdd6eecb197278156

(10)

on May 14, 2013
at 11:43 PM

Thank you so much. I actually think 1,800 to 2,000 sounds good. i was just too afraid more than 1,500 a day because people say to burn fat I would have to be on a calorie deficit, but I seriously cannot handle it. I will binge on food if I do this because I have done it before. Anyways i train 6 days a week and take 1 day off like i said 1 or even 3 woods a day which I love doing because I enjoy it. However, I am taking this week off since i have been working out hard for 4 months straight. Anyways I will do these ratios you gave me and try it out. it makes more sense. Thanks!

Dffaa20dabab8febdd6eecb197278156

(10)

on May 14, 2013
at 11:44 PM

I meant to say WOD sorry

0
6e7fd5e6b6bac84f326183c76e96b370

(298)

on May 15, 2013
at 03:28 AM

Go into your kitchen and toss/donate all non paleo foods and never buy them again. If you must cheat, but the smallest size "package" you can so you don't have say a huge bag of lays laying around or king size candy bar. If you're going out and cheating, order less (ask if they can do half portions), eat slowly (bring company!) or just don't ask for a to go box and understand you paid for your dinner and a nice evening not left overs.

Dffaa20dabab8febdd6eecb197278156

(10)

on May 15, 2013
at 05:24 PM

it's hard to throw out everything because i don't live alone which means I have to be so rounded by certain foods I don't consider good for myself. I do a pretty good job avoiding these foods though, but the eating out advice I do like and I think it could work only problem is most of the people i go out with don't eat healthy and sometimes that has an impact on how I eat, but I think I should start making decision for myself and not based on those around me. Thank you so much

-1
1268c45524fa4cfd62b8c197e98cb265

on May 15, 2013
at 04:48 AM

keep carbs below 20 grams per day. Also keep grams of protein and grams of fat the same. 9 Calories per one gram of fat and 4 calories per one gram of protein. Raw eggs and meat are super foods with the perfect ratio.

Dffaa20dabab8febdd6eecb197278156

(10)

on May 15, 2013
at 05:25 PM

20 grams per day? I think that is too little. I've keep it below 100 and I end up binging. Keeping it below 20g will be a disaster for me.

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