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Nailing Your Ratios

Hopefully by now, you have read my post on counting calories and have already started using a tool like to start entering EVERYTHING you put into your mouth.  It might seem difficult at first but I promise it becomes effortless over time.  In fact, I still count my calories every day.  Nutrition is 80% of the results, so I feel it is well worth my time.

Now I want to talk about nailing down your ratios.   When I first started counting calories, I thought it was enough to just hit your calorie target.  However, there is one more important step you must calculate, and that is nailing down the macornutrient ratios.  The good news for anyone starting out is that you only need to focus on 3 items: 1) Protein, 2) Carbs, 3) Fat. The amount of protein, carbs, and fat you need to eat during each day is measured in “grams”.

1 gram of protein is 4 calories.

1 gram of carbs is 4 calories.

1 gram of fat is 9 calories (Not surprising that so many of us got overweight eating fatty foods because fat has more calories!)


On a fat shredder diet plan, the ratios are 50% Protein, 30% Carbs, and 20% Fat.  So, on my 1900 calorie plan, this is the simple math to calculating the ratios I need each day:

50% of 1900 calories = 950 Calories
(1 gram of proten = 4 calories.  950 Calories divided by 4 = 237.5 grams of protein)


30% of 1900 calories = 570 Calories
(1 gram of carbs = 4 calories.   570 Calories divided by 4 = 142.5 grams of carbs)


20% of 1900 calories = 380 calories
380 Calories (1 gram of fat = 9 calories.  380 Calories divided by 9 = 42.2 grams of fat)


Now you know how to calculate your daily targets.  Remember that the “fat shredder” diet plan is a high protein and low carb and low fat diet.  This will fuel your body with enough protein so you do not lose your muscle but will lower your carb and fat intake so you can rapidly shed body fat, which is what we are after.  Note that this is a low carb and low fat diet but you STILL need carbs and fat to remain healthy.  That is why you need to hit your protein, carb, and fat targets.   Just be sure to eat “clean” and “healthy” ones.

Here’s to your health!  Keep “brining it”!

-Coach Fred


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