RED - Renee McGregor - ideal macros for energy

 Renee McGregor says:

carbs from veg don't count they are mostly cellulose and have no available energy

energy needs for females: 45-55 kcal per kg of lean body mass

45*45=2025

55*45=2475

macros for athletes :

carbs 5g -6g / kg of body weight : 5g*68=340g of carbs    6g*68=408g of carbs

protein 1.8g - 2g / kg of body weight : 1.8g*68=122g of protein    2g*68=136g

essential fats 1g / kg of body weight :  68g of fat

aber ich trainiere ja nicht heftig sondern nur sehr moderat

calculator.net empfiehlt für female, 50y, 167cm, 68kg: 

bei light exercise (3x / week) : 1805 kcal 

bei 40% carbs =              193 g of carbs 

bei 55% carbs =              265 g of carbs

bei moderate exercise (4-5x / week) : 1923 kcal

bei 40% carbs =              205 g of carbs

bei 55% carbs =              282 g of carbs 

ich denke ein guter Ausgangspunkt für mich wären folgende macros:

200 g of carbs    =   800 kcal            150 g of carbs    =   600 kcal       170g  =  680

120 g of protein =   480 kcal            120 g of protein  =   480 kcal      100g =  400

60 g of fat          =    540 kcal              20 g of fat         =   180 kcal         20g  =  180

                                1820 kcal                                           1260 kcal        1260 kcal

Renee McGregor sagt : 

carbs from veg don't count they are mostly cellulose and have no available energy