How does DB set nutrition goals?

Where does it get the “magic formula” for calorie intake, carbs, protien, fat, etc?

I know I’m underestimating my food intake. I am estimating the best I can. I really don’t want to start weighing and measuring food, but I may do it for week. I’m having a hard time even getting to the ~1900 calories it’s prescribing and having an even harder time keeping the fat down. I’ve been eating as healthy as I can, but eating fewer than 66g of fat is harder than I thought.

The formula for calorie intake is the Harris-Benedict formula for determining BMR and calorie needs based on physical activity. This formula is widely used. You can google it for more info.

As for the macronutrient “formula”, they are just set percentages of the total calorie intake. There is still debate about what an appropriate ratio is for each, but the one used here is fairly reasonable.

As for your fat intake, take a look at your nutritional log and see what you are eating that is high in fat. Then ask yourself if it is GOOD fat, something that would help you (like fish oil, nuts, olive oil) or a bad fat (like shortening, an excess of oils, margerines, etc). Then make changes accordingly.

makes sense… just didn’t know what it was. I’m just going to have to change my diet to be lower in fat… boo!!

In the last few days, the item that has sent your fat intake so high has been the Tilapia dish. Either it has a LOT of nuts in the crust, or the crust also contains (or was cooked in) a lot of oils. If you find an alternate way of enjoying fish, you’d be fine. Or avoid the double serving of ice cream. Either way :)

The crust was all nuts. That’s what makes it taste so good =). It was baked though and only had a tablespoon of olive oil to make the nuts actually form a crust.

I have eaten healthy things basically my whole life, it’s just that I eat too much or in imbalanced proportions. And yeah, I needed the ice cream. I figured it was better to let myself go over on fat, but not on calories and be happy.

I’ve literally never dieted before. I used to run 80 miles per week… with that kind of activity, you can eat pretty much anything. Life has changed that though, so I’m trying to get back in shape. This time I need to lose a little weight too, so I’m trying to change my eating habits as well. It’s just a learning process to get the right foods in the right proportions.

I actually tend to stay away from processed fats like shortening, margarine, or even butter for the most part. Most of my fats (when I’m cooking anyway) do come from olive oil, nuts, etc. In that regard, would you tend to take less stock in the fat intake vs total calories? Obviously, I’d limit and take into account when I eat out and the junk they put in that. I’m mainly talking about the homemade stuff (probably 80% of my diet).

Thanks for the advice.

As long as your overall calories are in check, the fats in question are of the healthy variety, and you are eating an otherwised balanced diet, I doubt it matters if you are a bit high on your fat intake. It would only be a problem if your fat intake was very high because you were eating a lot of processed food, or skipping protein, etc.

I agree, as long as the fats you are eating are healthy, then don’t stress over it=) I looked at your log and it looks like they are good fats so keep it up! If you want to start a cleanse program, which can help your body function properly, please contact me at chrispy1165@comcast.net and I can get you some info.