Doing the Math

I'm not losing weight, despite following the Weight Watchers plan. This leads me to believe that while I'm eating the right amount of points, I'm eating the wrong kind of food. The culprit? You guessed it...CARBS. I think I need to start diligently minding my carb intake by the gram. This totally sucks. Here's some math to figure out just what I should be eating, taken from Intense Workout.com.

The Calculator:

Age: 31
Sex: F
Weight: 173
Height: 5' 3"
Exercise level: 5 times per week

Fat Loss: 1720 Calories/day
Extreme Fat Loss: 1384 Calories/day


PROTEIN: 0.8-1.2 grams of protein per pound of body weight is usually the ideal range for most people. 

I'll take the average of 1 gram. Therefore, 173 lbs of body weight = 173 grams of protein. 

1 gram of protein contains 4 calories. Therefore, 173 grams of protein = 692 calories.


FAT: 25% of your total daily calories should come from healthy fats. 1 gram of fat contains 9 calories.

Fat Loss: 1720 x 0.25 = 430 calories / 9 calories = 48g
Extreme FL: 1384 x 0.25 = 346 calories / 9 calories = 38g


CARBS: Carbs should be used to fill in whatever amount of calories are still left over after protein and fat have been factored into your diet. 1 gram of carbs contains 4 calories. 


Fat Loss: 1720 - 692 - 430 = 598 calories from carbs / 4 calories = 150g of carbs per day.
Extreme FL: 1384 - 692 - 346 = 346 calories from carbs / 4 calories = 86g of carbs per day.


SUMMARY:

FAT LOSS:
173g protein / 47g fat / 150g carbs
692 cal. protein / 430 cal. fat / 598 cal. carbs

EXTREME FAT LOSS:
173g protein / 38g fat / 86g carbs
692 cal. protein / 346 cal. fat / 346 cal. carbs


I don't want to have to start being so nit-picky about my diet, but it's come to this. I'll start by minding my daily carb intake and go from there.

Sigh.

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