suggested amounts of protein, carbs, and fats

[jdcii]

Is there a formula for the suggested amounts of protein, carbs, and fats for fat loss?  How about for building? 
Is there a percentage of overall calories or so many grams per pound of body weight?

[Royalty]

Is there a formula for the suggested amounts of protein, carbs, and fats for fat loss?  How about for building? 
Is there a percentage of overall calories or so many grams per pound of body weight?

for gaining: triple your body weight in grams of complex carbs, double your body weight in grams of high quality protein

[loco]

Is there a formula for the suggested amounts of protein, carbs, and fats for fat loss?  How about for building? 
Is there a percentage of overall calories or so many grams per pound of body weight?

Here is what I do to get ready for competition.  I have a moderately slow metabolism.  You can modify this method and numbers to your taste, genetics and metabolism.

1.  Multiply your "lean body weight" times 12 to get your total daily calories.  To figure out your lean body weight, have somebody qualified check your percent body fat.  Subtract that from your current total body weight.  For example:  If your current weight is 200 lbs, but your lean body weight is 160 lbs, then 160 * 12 = 1920.  Round off and you get 2000 calories daily.

2.  Multiply your "lean body weight" times 1.5 go get your total daily protein in grams.  For example: 160 lbs * 1.5 = 240g of protein daily.  There are 4 calories in 1g protein.  So 240g protein * 4 calories = 960 calories from protein daily.

3.  I keep my dietary fat at 15%. So 2000 calories * 0.15 = 300 calories from fat daily.  There are 9 calories in 1g fat.  So 300/9 = 33g fat daily.

4. Whatever is left over is going to be your daily intake of carbs.  So 2000 total calories - 960 calories from protein - 300 calories from fat = 740 calories from carbs.  There are 4 calories in 1g carbs so 740/4 = 185g of carbs daily.

You can then go here and search the USDA National Nutrient Database to build your diet based on these numbers.
http://www.nal.usda.gov/fnic/foodcomp/search/

Good luck!

[Tier]

Here is what I do to get ready for competition.  I have a moderately slow metabolism.  You can modify this method and numbers to your taste, genetics and metabolism.

1.  Multiply your "lean body weight" times 12 to get your total daily calories.  To figure out your lean body weight, have somebody qualified check your percent body fat.  Subtract that from your current total body weight.  For example:  If your current weight is 200 lbs, but your lean body weight is 160 lbs, then 160 * 12 = 1920.  Round off and you get 2000 calories daily.

2.  Multiply your "lean body weight" times 1.5 go get your total daily protein in grams.  For example: 160 lbs * 1.5 = 240g of protein daily.  There are 4 calories in 1g protein.  So 240g protein * 4 calories = 960 calories from protein daily.

3.  I keep my dietary fat at 15%. So 2000 calories * 0.15 = 300 calories from fat daily.  There are 9 calories in 1g fat.  So 300/9 = 33g fat daily.

4. Whatever is left over is going to be your daily intake of carbs.  So 2000 total calories - 960 calories from protein - 300 calories from fat = 740 calories from carbs.  There are 4 calories in 1g carbs so 740/4 = 185g of carbs daily.

You can then go here and search the USDA National Nutrient Database to build your diet based on these numbers.
http://www.nal.usda.gov/fnic/foodcomp/search/

Good luck!

Thats quite similar to how i go about things too 

[WhiteHulk4]

For perserving lean mass and keeping your test levels elevated, you need to keep your fat intake around 25-30% of your daily calories.  Definitely NO LESS than 20%!!!

So if you're shooting for 2,000 calories a day, then you need to get at least 45-55g of "healthy" fat per day!

Keep in mind, I'm not saying "add fat to your diet"...  I'm saying "replace some of your carbs & protein with some fat calories".  Keep your caloric intake steady.  You will see and feel results very quickly!

[D-bol]

for lean gains: min animal fats, min carbs (brown rice, veg instead of breads and pasta), and good protein. Opt for natural protein vs shakes and bars. Fresh salmon and tuna, if you can afford, is best. Boil in olive oil for  1.5min on each side. Otherwise lotsa chicken. Limit red meat unless you have access to really clean-cut fillets. For healthy carbs - spinach, sweet potaotes, beans (there are many kinds, all good, so play around and enjoy), asparagus, brocoli, etc. Take a good multivit. Solgar Labs V2000 worked best for me over the years.

[loco]

For perserving lean mass and keeping your test levels elevated, you need to keep your fat intake around 25-30% of your daily calories.  Definitely NO LESS than 20%!!!

So if you're shooting for 2,000 calories a day, then you need to get at least 45-55g of "healthy" fat per day!

Even if you try to eliminate all fats from your diet, you still get about 7% fat hidden in food.  So I shoot for 15% healthy fats + 7% hidden fats = 22% fat.  Nothing here is 100% accurate, but we have to do what we can to get the most accurate numbers.

Bad, saturated fats and cholesterol help maintain normal testosterone levels a lot more than healthy fats do.  So it doesn't hurt to get a little bit of them too.

[pobrecito]

Dorian Yates in his book recommends 60% carbohydrate, 30% protein, and 10% fat....although I am unclear as to whether this is for natural or drugged athletes as he does not make this clear. However, for a natural I would raise the fat to 20% to aid in testosterone production and lower the carbs by 10%

[Tier]

My advice is make 3 different diets on 50/30/20 , 40/40/20 and 30/50/20 P C F

try each one for a month and take results too see what u prefer/feel