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Anonymous
>>364644 http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Start eating 500 Cal less than the Cals you calculate using the Harris-Benedict equation in order to lose weight (which you probably shouldn't), then adjust.
Cals need to come from roughly: 20% protein 20%-30% fat 50%60% carbs
In order to calculate percentages: 1g protein = 4 Cal 1g fat = 9 cal 1g carbs = 4 cal
EXAMPLE DIET:
I try to eat at least 3000 Cal a day. I eat at least 150 g of protein, 375g-450g of carbs, and around 60g-101g of fat.
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