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Post by Alan OldStudent on Jul 25, 2019 3:54:09 GMT
Here's a handy little calculator, courtesy of Uncle Sham. Click here*. |
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Post by Bruce Tackett on Jul 25, 2019 4:53:14 GMT
Interesting. As soon as I find out where to get all of this, I'll get right on it.
ou entered:
Gender Male
Age 70 yrs
Height 5 ft. 9 in.
Weight 204 lbs.
Activity level Low Active
Results:
Body Mass Index (BMI) 30.3
Estimated Daily Caloric Needs 2681 kcal/day
Macronutrients:
Macronutrient Recommended Intake per day
Carbohydrate 302 - 436 grams
Total Fiber 30 grams
Protein 74 grams
Fat 60 - 104 grams
Saturated fatty acids As low as possible while consuming a nutritionally adequate diet.
Trans fatty acids As low as possible while consuming a nutritionally adequate diet.
α-Linolenic Acid 1.6 grams
Linoleic Acid 14 grams
Dietary Cholesterol As low as possible while consuming a nutritionally adequate diet.
Total Water 3.7 Liters (about 16 cups)
Vitamins:
Vitamin Recommended Intake per day Tolerable UL Intake per day
Vitamin A 900 mcg 3,000 mcg
Vitamin C 90 mg 2,000 mg
Vitamin D 15 mcg 100 mcg
Vitamin B6 1.7 mg 100 mg
Vitamin E 15 mg 1,000 mg
Vitamin K 120 mcg ND
Thiamin 1.2 mg ND
Vitamin B12 2.4 mcg ND
Riboflavin 1.3 mg ND
Folate 400 mcg 1,000 mcg
Niacin 16 mg 35 mg
Choline 0.55 g 3.5 g
Pantothenic Acid 5 mg ND
Biotin 30 mcg ND
Carotenoids NA ND
Minerals (Elements):
Mineral Recommended Intake per day Tolerable UL Intake per day
Essential
Calcium 1,000 mg 2,000 mg
Chloride 2 g 3.6 g
Chromium 30 mcg ND
Copper 900 mcg 10,000 mcg
Fluoride 4 mg 10 mg
Iodine 150 mcg 1,100 mcg
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg
Manganese 2.3 mg 11 mg
Molybdenum 45 mcg 2,000 mcg
Phosphorus 0.7 g 4 g
Potassium 3,400 mg ND
Selenium 55 mcg 400 mcg
Sodium 1,500 mg ND
Zinc 11 mg 40 mg
Non-Essential
Arsenic NA ND
Boron NA 20 mg
Nickel NA 1 mg
Silicon NA ND
Sulfate NA ND
Vanadium NA 1.8 mg
Definitions:
UL
Tolerable Upper Intake Level
NA
No information available.
ND
Not determinable due to lack of data.
mcg
Micrograms
mg
Milligrams
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Post by Alan OldStudent on Jul 25, 2019 9:19:57 GMT
Interesting. As soon as I find out where to get all of this, I'll get right on it. ou entered: Gender Male Age 70 yrs Height 5 ft. 9 in. Weight 204 lbs. Activity level Low Active...................... Just eat twice as many veggies as you do now, lots of fruit, smaller amounts of starchy stuff like potatoes, whole grain bread, etc, and sufficient good protein. Eat a wide variety of colors and drink lots of fluid. And then get out there for a brisk walk outside (not on a treadmill) every day until you can get up to 5 miles. Concentrate on the rhythm of your legs and arms, and try to feel the movement of your torso while keeping the abdomen wall under some small amount of tension. By the way, if you have diabetes, run all your food plans past a registered dietician (RD). Your Medicare will probably pay for it if you have an Advantage plan and it is used to treat diabetes. To lose weight, eat fewer calories than you burn but keep it in the context of a sensible non-fad diet. |
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,711
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Post by pierinifitness on Jul 25, 2019 12:36:48 GMT
It’s an OK calculator. I prefer a NEAT calculation rather than TDEE which is the one linked. My approach now is to eat as little as possible to be as light, lean and strong as possible and to live the lifestyle I’ve chosen. Food should be “fuel” and not a drug of choice to comfort and intoxicate. |
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Post by mr potatohead on Jul 25, 2019 13:56:02 GMT
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Post by gruntbrain on Jul 25, 2019 14:20:42 GMT
A worthy forehead tattoo : FOOD AS FUEL
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Post by chanduthemagician on Jul 26, 2019 2:37:33 GMT
Carbohydrate 302 - 436 grams
Good gawd! Trying to use up the subsidized excess grain we grow each year I guess.
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Post by Alan OldStudent on Jul 26, 2019 8:30:40 GMT
Carbohydrate 302 - 436 grams Good gawd! Trying to use up the subsidized excess grain we grow each year I guess. People confuse carbohydrates and grain all the time. Or they confuse starch with carbohydrates. The cellular walls of broccoli and celery are carbohydrates too. All vegetables have carbohydrates or they'd be just liquid.
Grains should be used in moderation by those individuals who can benefit from them.
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Post by chanduthemagician on Jul 26, 2019 13:25:23 GMT
Carbohydrate 302 - 436 grams Good gawd! Trying to use up the subsidized excess grain we grow each year I guess. People confuse carbohydrates and grain all the time. Or they confuse starch with carbohydrates. The cellular walls of broccoli and celery are carbohydrates too. All vegetables have carbohydrates or they'd be just liquid.
Grains should be used in moderation by those individuals who can benefit from them.
You are correct, though I wasn't confused. Anything that ultimately breaks down into sugar is a carb, I get that. I was reading into their recommendation the grain heavy food pyramid they pushed for so long. Nothing wrong with grains per se. Like most things, moderation. I think there is no optimal diet for any large population. I think at some point there will be a gene analysis that will give us a strong clue on the best diet for any individual. I think it's funny when people write a "diet" book pushing this or that diet because the people of xyz eat that way and they have a low incidence of whatever, so you should eat that way too. The funny part is the diet is largely based on what would naturally occur in that place and the population adjusted to that diet over centuries. The individuals not suited to it, didn't do as well and likely didn't pass their ill suited to said diet genes at the same rate that the folks who were suited to that diet did. |
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,711
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Post by pierinifitness on Jul 26, 2019 14:06:57 GMT
My dietary fuel is carb-centric tilted on the starchy side. Last Wednesday, for an example of being on the high side, I ate 2,575 calories of which 64 percent or 412 grams were carbohydrates. My recent 7-day average is 319 grams of carbs a day or 54 percent of total calories. Works for me, your mileage may vary.
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Post by chanduthemagician on Jul 26, 2019 19:18:54 GMT
YMMV definitely applies to diets.
I once lost over 100lbs doing the Atkins diet. True there was likely a caloric reduction, but the bigger change it gave me was getting my insulin resistance in check allowing my body to not be in store mode full time. So for 9 months it was Hardees monster burgers if I was eating out and a steady diet of hamburger mixed with cheese and salsa if I was dining in. Up until that period it was the only time in my life I could actually just eat three meals a day without feeling hungry in between. When I tried the standard 5-6 small meals a day with a lot of carbs, it stimulated my hunger like gasoline on a fire.
There is tremendous variation in the human population as to what works diet wise. BUT, due to the fact that we're near 9 billion on the planet any given diet will work for a large amount of people. As humans when we see somehting work for a large amount of people we tend to extrapolate that to all.
A great talk on diabetis and rethinking the cause
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288 
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Post by Michael on Jul 26, 2019 23:44:02 GMT
I probably favor the way Pierini eats. I lost and kept off 50 some pounds since 2008 eating a Clarence Bass style diet which uses meat sparingly. I'm not a big meat eater, I favor fish, veggies, fruit, sweet potatoes, and steel oats. I have recently tried the keto, Akins or whatever someone wants to call it. All I know is I felt like crap, did it for like four months. I tried just about every diet. So I think what Chandu said, "I think there is no optimal diet for any large population", makes sense. Here's a video for the guys that like science on the insulin thing.
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Post by chanduthemagician on Jul 27, 2019 0:43:10 GMT
@michael,
Yup, I've known people that had the exact same experience as you on Atkins. I think everyone feels like crap for about 4 -7 days on it until the body adjusts and you ramp up the enzymes needed for the new dietary load. But some such as you and others I know never felt good. I felt great. A lot of energy, and didn't feel hungry all the time for the first time in my life.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,711
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Post by pierinifitness on Jul 27, 2019 3:48:17 GMT
Today I was hungry as a bear so made a business decision to eat big today and I did. I’ve been doing lots of running training this week getting ready for my 6-mile fun run this Sunday morning.
Today was an astonishing 478 grams of carbohydrates or 54 percent of the total of 3,511 calories consumed. Felt good. Took a good nap after my final food fueling and have been farting like a champ.
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Post by chanduthemagician on Jul 27, 2019 4:46:07 GMT
Farting like a champ is ok, but 10 years ago to be in top form you'd have needed to be farting like a rock star and today you really need to try to fart like a boss.
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