Well, for starters, stop looking to fad diets for the answer. What I am going to lay out for you here is some basic math...Something that should be just as available to you as any other health related information.
Are you ready? Here it is...
Your weight (in lbs.) x10= a very general way of determining your resting metabolic rate (RMR). What is an RMR you may ask? To put it simply, your RMR is the amount of calories your body burns daily just to sustain bodily function. That's right. Calories are a source of energy. Every sources of food has a caloric density, and if we burn the calories we consume we will burn off the extras we have stored (these stored calories are seen on our belly, backside, on the backs of our arms, etc.)
All that being said, what does that mean to you? Let's say you weigh 150 lbs., then you would have an RMR of 1500, and that would be the least amount of calories you would want to consume per day. Now, please remember, there are a lot of factors that go into all these calculations...this is just a textbook calculation. If you want to find your exact number there are place you can go for that. But remember, your caloric needs fall into a window, not a specific number to attain, and they will range based upon your daily activity.
According to the National Academy of Sports Medicine (NASM), your essential nutrient intake should go something like this: 10-35% of your total daily calories should come from protein, 20-35% from fat, and 45-65% from carbohydrates. If your first thought when you see this is "but I eat a low carb diet, " or "I stay away from fat in my diet," then lose the word diet from your vocabulary, please, for your sake. Our bodies thrive when we consume a balance of macronutrients. If you believe otherwise, then please stop reading here, because I will not be able to convince you no matter how much nutritional science I offer you.
I don't know if you noticed, but NASM is saying there is a range, or a window, as to the percentages. But, for our math lesson today, we will just pick a number within each of those ranges to work with...
So, back to our 1500 calorie RMR. If I want my body to function optimally then I am going to say that today, since I plan to do an extremely rigorous exercise routine, my goal is to consume 975 calories from carbohydrates. 300 of my total calories will come from protein, and 225 of my calories will be from fat. Thus, 975 plus 300 plus 225 equals 1500. Get it?
If today was a recovery day (aka, I don't have time to work out), then my 1500 calorie breakdown may look more like this: 675 calories from carbohydrates (168 grams), 375 calories from protein (approximately 94 grams), and 450 from fat (50 grams). Thus, 675 plus 375 plus 450 equals 1500.
Again, this is based on my caloric needs just for sustaining bodily functioning if I weighed 150 lbs. Keep in mind that all of this just skims the surface of nutritional science. If you are interested in learning how to personalize the is information and make it work for you so you can create a nutritional road-map that will help you reach your goal weight, then please contact us here.