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Do you follow a food plan?

  1. What are your macros
  2. How do you ensure you get all your vitamins and minerals
  3. How difficult is it to stick to your plan? Any downsides?
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[–] NineMileTower@lemmy.world 2 points 2 months ago (1 children)

Is there some sort of calculator where I can put in my percentages and protein goal and it does the math for me? I tried google and wasn't getting what I was looking for.

[–] jet@hackertalks.com 1 points 2 months ago* (last edited 2 months ago) (1 children)

I usually do it by hand, but I found this one that looks about right:

https://drbillsukala.com/macronutrient-calorie-gram-calculator/

Rule of thumb:

  • Protein 4 calories per g
  • Carbohydrates 4 calories per g
  • Fat 8 calories per g

So for the USDA guidelines - 10% protein, 60% carbs, 30% fat ; lets assume a 1500 calorie daily target.

  • protein - 40g - 1500calories*0.10/(4calories/g)
  • carbohydrates - 225g - 1500 calories*0.60/(4calories/g)
  • fat - 56g - 1500 calories * 0.30 / (8 calories/g)

Which basically agrees with the calculator above.

Fun fat: high fat diets actually consume less food by weight!

[–] NineMileTower@lemmy.world 2 points 2 months ago

This is great! Thank you

[–] jet@hackertalks.com 2 points 2 months ago* (last edited 2 months ago) (1 children)
  • protein 170g
  • fat at least 50g, but no limit
  • 6g of carbs
  1. I eat 60g of beef liver, or a can of tuna, daily.. and take a daily multivitamin, it's probably just wasted, but it's cheap and why not?

  2. No real issues, most restaurants have a protein meal option, even if it is pricy, or just a salad.

I do spend more time cooking now, and playing with spices.

[–] MicrowavedTea@infosec.pub 3 points 2 months ago (1 children)

Are there any concerns to eating so much tuna? I remember the fda recommendation for max canned tuna per week is pretty low due to concentration of heavy metals. I've probably passed it a couple of times.

[–] jet@hackertalks.com 1 points 2 months ago (1 children)

I hadn't heard about that. Is this it? https://www.fda.gov/food/consumers/advice-about-eating-fish

I should switch to sardines!

[–] MicrowavedTea@infosec.pub 2 points 2 months ago (1 children)

Something like that, I could swear there was an article about non-pregnant people too but I can't find it right now. Sardines are better but don't taste as good :/

[–] jet@hackertalks.com 3 points 2 months ago

at my local grocer they only have cans of tuna in water/brine. The small fish are all bottled in oil, which i don't really like. I'll have to special order sardines.... ohh god, i do love smoked kippers