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Old 06-01-2010, 04:52 AM
EKnight EKnight is offline
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Join Date: May 2010
Location: SC
Posts: 29
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60 grams of fat per 2200 calories is a bit high. At that caloric content, 20% of your calories from fat would be about 49. My advice is to figure out your BMR, add the needed calories for activity level (Harris-Bendedict coefficient), then subtract 500 for a starting point. Divide those calories into 30% protein/50% carbs/20% fat, and you should have a good idea of where to start. Using your stats and if you work out about 3 times per week, that gives you 2913, minus the 500 is a goal of about 2413 calories per day. Your macronutrient ratio would then be:
181 grams protein
301 grams carbs
53 grams fat

If you work out more than 3 times per week you would need to bump this, but these are a good starting point. -EK
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