Changing Your Calorie Range 101
Monday, November 02, 2009
If you have trouble staying within your ranges you might want to try adjusting yours but using good common sense and SP advice.
I had a rough time trying to reach my Calorie, Fat, Carbs, an Protein ranges so I began to research the recommended percentages needed in each of the three nutrient ranges from my overall calorie range. I then decided that I would use 1800 calories as the base line since the American Diabetic Association recommends the 1800 calorie diet for diabetics, and I am a Type II Diabetic.
I then checked to see how much of a range Sparkpeople gives you on your overall calorie range from lowest to highest, and discovered that SP gives you a 350 calorie range. So using that theory my calorie range was established. It would be 1800-2150 calories.
SP recommends your carb intake should be around 55% of your overall calories. However, since I am a Diabetic I really don't want too many carbs. SP warns that to maintain proper energy and strength that you should consume no less than 230 grams of carbs. I used 230 as my lowest number and gave myself a range of 20 carbs, so my highest number is 250 grams.
SP recommends your fat intake should be around 30% of your overall calories. You figure that would be around 540 calories. SP advises that 1 gram of fat is worth 9 calories, so that would be 60 grams of fat for the lowest number on the range, and for the highest (SP gives you a 36 gram range for fats), my number is 96 grams.
SP recommends you take in approximately 15% of your overall calories in protein. The range given by SP is approximately 197 grams. SP advises that 1 gram of protein is worth 4 calories. Using that formula my lowest number on my range for protein is 67 grams, and the highest is 196 grams.
So, my overall calorie range is 1800-2150 calories, my carb range is 230-250 grams, my fat range is 60-96 grams, and my protein range is 67-196 grams.
It seems to be working for me since I have less problems maintaining my ranges and I have dropped 2 lbs since I changed. I had previously been on a plateau for the last month and a half.
We shall see. If you do change your ranges use good common sense and check out what SP recommends. Go to your start page and read what SP suggests before you start changing things.