Day 4 | Sooo, Just how much protein and fat should I eat a day?

So, before I taught a class tonight.  I had an avocado.   

Avocado:  1 cup sliced.  

Calories 234

Fat 21g

Protein 3 g.

Then later this even -  I had two pieces of Udi Gluten-free bread.  Toasted.

Serving Size = 150 calories. 4 - Grams of fat. 4g of Protein and 1g of Sugar

1 slice of tomato =  5 calories. 

 Drizzle of Olive oil = 40 calories, 5 grams of fat and 0 protein. 

Pinch of cheddar cheese.  I know, I know I wanted to stay away from that.  Oh well.  But, it's hard to measure this one. 

An ounce of cheese is 113 calories and I had a pinch so, I am going to say a third of 113.  

Calories 40

Fat 3 g

Protein 2.3

Today's Total:

Total Calories.  879.12

Total Fat:  59
Total protein:  26.3 

Shoot.  I didn't even hit the 60 gram mark for proteins.  

Ummm.....   The protein thing is hard.  Well, it's 10pm - I'm not sure if I should eat something or not. 

Umm... Maybe I should eat some nuts. 

Ok, did some online research:  

So how many grams of protein should I eat in a day?

There are 4 calories in a single gram of protein. Therefore 180 – 630 calories in terms of grams of protein would be roughly 45 – 157.5 grams of protein. Here’s a list of protein calories and grams you should be eating depending on the calories in your diet:

§  If you’re on a 1200 calorie diet, 120-420 calories (30-105 grams) of protein are recommended.

§  If you’re on a 1400 calorie diet, 140-490 calories (35-122.5 grams) of protein are recommended.

§  If you’re on a 1500 calorie diet, 150-525 calories (37.5-131.25 grams) of protein are recommended.

§  If you’re on a 1600 calorie diet, 160-560 calories (40-140 grams) of protein are recommended.

§  If you’re on a 2000 calorie diet, 200-700 calories (50-175 grams) of protein are recommended.

re: http://health.howstuffworks.com/wellness/diet-fitness/information/how-many-grams-of-fat-can-i-eat-in-a-day.htm

I am way under. Now it's my understanding if you are way under you will not lose weight either and you develop malnutrition.  

I am going to eat 1/4 of cup pistachios and call it a night.  There is nothing I can do until I get some hemp nuts. 

1/4 of a cup = 

Calories - 160

Fat - 14g

Protein 6grams. 

Total for Today:  

1039.12 Calories  

Fat - 73g
Protein 32.3. 

I didn't make the right calorie though.  I think I am doing well on fats, let's search shall we. 

	Write your body weight in the equation that fits your activity level and gender. Then, multiply. Moderately active male: _____ pounds x 15 calories = _____ total calories per day. Moderately active female: ____ pounds x 12 calories = _____ total calories per day. Relatively inactive male: ____ pounds x 13 calories = _____ total calories per day. Relatively inactive female: ____ pounds x 10 calories = _____ total calories per day. Take total calories and multiply by 30 percent. ____ calories per day x .30 = ____ calories from fat per day. Take calories from fat per day and divide by 9 (there are 9 calories per gram of fat): ____ calories from fat per day divided by 9 =____ fat grams per day.

re:  http://www.umm.edu/heart/caloric.htm

   2040 calories X 30% = 612
   612/9 = I should have 68 grams of fat a day.  So, I'm a bit above on the fat and below on calories and protein is good thanks to pistachios.   Good thing it was mostly good fats.  Like the avocado is a good fat, so good fats bad fats, something to talk about tomorrow.   

Night!