How to determine 85/10/5

newbies
(Kym) #1

I just ate lunch and it included: 3 OZ pink salmon, 4 anchovies, 2 Tbs Olive Oil, 1 cup Spinach, and a TB of Peanut Butter. This came out to 39 grams of fat and 34 grams of protein. It was a lot of calories but I’m not sure if I figure out the 85/10/5 based on calories or grams. If it’s grams, in this case I need to eat more fat. Help?

(Karen) #2

I use free fitness pal. You set you %, goals and your kcals based on TDEE, and make sure the 5% carbs are not over 20 g net. You’ll need a computer, tablet or smart phone. Give it a try.

K

(LeeAnn Brooks) #3

Don’t worry about hitting percents.

Keep it simple:

No more than 20g carbs net
Moderate protein (between .8-1.25g per pound of lean body mass). You can push the upper end if you are active. Best to stay at low end if not active.
Eat fat to satiety. Don’t go hungry. If hungry, eat more fat.

And try not to snack. If you find your getting hungry between meals, it means you need to eat bigger meals.

(You've tried everything else; why not try bacon?) #4

If you must calculate percentages, they are done off of total calories. So:

39 g fat x 9 kcal = 351 kcal

34 g protein x 4 kcal = 136 kcal

0 g carbhohydrate x 4 kcal = 0 kcal

351 + 136 + 0 = 487

361 / 487 = 72.1% fat; 136 / 487 = 27.9% protein; 0% carbohydrate

Four hundred eighty-seven calories is not actually a lot, unless you are planning on eating twice or thrice as much for supper. @Anniegirl9 knows what she is talking about. I’d listen to her, if I were you.