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fertility. get lean. maintain | confused? how much of what do i eat?

Calories matter. Calories in, calories out.  Move more, eat less.  BUT, it may matter MORE what we are eating and in what combinations.

It’s so confusing though!  Do we eat no carbs, low carbs, which carbs, high fat, high protein, low fat?  We’ve all heard about different fad diets that people have lost a ton of weight on and then we hear how horrible they are for your health.  Many people claim that the low fat diets of the last two decades are the reason Americans are so fat today!  With low fat diets came low fat diet foods full of chemical crap!  Enter industrialized food…and FAT Americans.

The cause is way more complex than that, but I hope to help give you a little help with what to eat to achieve your goals to get lean and healthy! There is a balance of what to eat and variety is key for health!

According to a book I read about fertility, the macronutrient requirements for a day my 5’8″ were:

  • 100 g protein
  • 100 g carbohydrates
  • 25-32 g fat
  • The chart ranged from 5’0″ to 6’1″
  • 82 – 106 g protein
  • 82 – 106 g carbohydrates
  • 20 – 35 g fat

I think this is an accurate amount to strive for a healthy person.  You might have to cut down on some carbs and/or fat when trying to lose weight. More on that and why later.

When you break that out between 5 meals (3 meals and 2 snacks) it’s totally do-able and a great way to break it down.

***Sample menu for an entire day***

  • 100 g of protein looks like this:  6 egg whites + 1 scoop whey or casein protein + 4 oz chicken breast + 4 oz salmon filet
  • 100 g of carbs looks like this: 1/2 cup oatmeal + 3 oz yams + 1 cup broccoli + 1 cup spinach + 1/2 cup brown rice + 1 medium apple
  • 25 – 32 g of fats looks like this: 1 T olive oil + 1/2 oz walnuts + 2 T almond butter

Total calories is approx 1475 for this sample menu  — NOT that you should only eat 1500 calories!!!
Just saying that it’s EASY to get that much of each of the macronutrients every day!!  It’s soo simple to add in those items and THEN some!

Keep in mind the almonds and walnuts have some protein. Also, take a look at the carbs and if you’re trying to get lean you can cut the oatmeal, yam and brown rice portions in half and keep the carbs in the morning and afternoon, NOT evening.

These recommendations came out of a fertility book and as we know, if you are feeding your body for fertility, it would reason that you are also feeding your body for optimum overall health. So, these recommendations apply to most of us!

Jennifer - Great post with lots of great info! And I am glad you said cut down on them and not eliminate them. I HATE going to a blog and seeing someone tell their readers to “eliminate” carbs. Horrible.
BTW, I LOVE that picture of you!

tori - Thanks!! I forgot to post the credit to the pic! Thanks for the reminder! I’m adding that right now! And, I do not believe in cutting out any food groups completely for a healthy, balanced diet! Though my carb intake was admittedly WAY too low during some of my contest prep!

Joanna Sutter (Fitness & Spice) - I agree, calories and macros really do matter!

I’m only about 5’2″ and I eat…a ton. Well over the macros your book outlined, actually. But everyone has different body types, goals, training, metabolism, and nutritional needs so finding the perfect balance for your body is key. And once you’ve found that key, you have to change it up to keep your body guessing!

Isn’t healthy-living fun? 😉

Laury @TheFitnessDish - Great post. I agree with cals in and cals out to an extend. I think, like you said it MATTERS WHAT you are putting in your body. You can eat 1,000 calories a day of doughnuts, but will you feel your best, be able to perform, look good…no. Will you gain weight eventually…yes. You need to find the foods that work best for your body!! People have a misconception of carbs…a high carb diet is good, if we are eating all veggies and fruits and healthy grains 🙂 Too many ppl have been taught to link carbs with evil…and it’s simply not true! Cutting back on certain types of carbs to lose weight like you said, works…just the kind we shouldn’t be eating a lot of 🙂

Cynthia Herndon - Hi Tori, I am confused about the math. If each gram of carb and protein are 4 calories a piece, and fat is 9 calories per gram… isn’t that only 1025 to 1088 calories for the day? Or do you mean.. 100 grams of each food scale weight? Help!!

tori - Hey Cynthia!! Long time!!! In general with all foods each g of carb= 4 calories and each g of fat = 9 calories, so rice is less caloric per GRAM than peanut butter. That’s why you can only eat 1 oz of almonds but you can eat 2 g of yams and it’s the same calories. Does that make sense?

tori - I guess I misunderstood your question, Cynthia!! I wasn’t recommending total calories. I was just showing that the book I read said to eat at least __ g of ea protein/fat/carb and then I showed a sample menu to show how easy it is to get those macros! I’ll amend that line about the calories since it may be misleading!

Lori - Great info… but 1400 calories is quite low, especially if working out… any thoughts on that?

p.s. I just found your blog and LOVE it!

tori - Sorry! Was trying to prove that it’s SOOO easy to get those grams of each of the macronutrients! I’ll amend this post now b/c it seems many are not understanding what I meant!!

tori - And thank you Lori!!! You are too sweet!!!! I got so nervous when I saw that people were reading what I meant wrong!! I don’t EVER want anyone to think I’m telling them to eat that little!

I think it’s more important to listen to your body and WHAT you eat vs counting the actual calories! Do you know how much you eat?

Lori - I didn’t really think that was what you meant… just thought I’d ask. But yeah, I really like that you posted the sample menu- I think that will help me a lot get a little more protein in my diet- and a little less carbs 😉

I hate counting calories… it makes me crazy but when I do, I often realize I’m not getting enough!

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