Setting up your diet "Numbers"

found this info on the Oxygen message board by one of the members - thought it was pretty interesting. Check it out.

For FAT LOSS:

* Total Daily Calories = Bodyweight times 12

this may need to be dropped to x11 or x10 if no progress after a few weeks obese people can use LBM (lean body mass) instead of BW

* Protein = 1g per lb BW

(4 calories per gram)

can go up to 1.5g if desired

* Fat = .4-.5g per lb BW

(9 calories per gram)

yes, you read that right, healthy fats are important for fat loss

* Carbs = whatever remains to meet your calorie total

(4 calories per gram)

Avoid fat in your PWO (postwork out) meal, which should be fast-acting carbs and protein in a 2:1 ratio.

Personally, I like to avoid carbs in my last meal before bed, sticking with P+F for that meal (assuming it's not your PWO meal).