I've decided on a target of 1900 calories. Since I am not an the Atkins diet which dailyburn seems to be pimping I've done some of my own calculations to adjust my nutritional goal ranges.
First, I used dailyburn as a baseline writing down the suggested values and calculating the differences of each range. Second, I found recommended targets that I am happy with. Finally, I adjusted the values:
- With a target of 1900 I used the same range difference that dailyburn used, a difference of 250; giving me a range of 1775 - 2025.
- The carb target can be calculated by multipyling 0.125 times your target calories which gave me 238 g [1]. Using dailyburn's difference of 84 that gives me a range of 196 - 280.
- I used dailyburn's earlier suggestion to calculate the following ratio: 0.02613. Multiply that by your target calories to get your fat target. Using dailyburn's difference of 29 I get a range of 35 - 64.
- For an absolute minimum protein target you should calculate that off the USFDA's recommend value of 50 g per 2000 Cal [2]. I decided to use 1.5 times my weight in Kg as the upper limit; 152 [3]. Then using dailyburn's difference I got a range of 60 - 152.
[1] I picked this because it seems more realistic for my habits.
