Basic info, no explanations...
Go here to determine your frame (small/med/large) and get your IDEAL weight for your height/frame.
Go here to convert your IDEAL weight to kilograms (unless you're one who already uses that)
Then do this..
The recommended daily ratio between P, F and C in the ON (calculated per 1kg of IDEAL body weight
) is 1: 3.5: 0.8 (10%, 82% and 8%),
and for an overweight person 1: 2.5: 0.8
(12.5%, 77% and 10%), until the body weight is stabilized in the normal range.
I'll use mine. I should weigh 60kg
60kg x 1 gram protein = 60 gram protein
60kg x 2.5 gram fat = 150 gram fat
60kg x .8 gram carbohydrate = 48 gram carbohydrate.
Just plug your kg in there...
Hope this helps...
PS. There is an English version available from the publisher.
(No, I don't have one. There are a couple of people who do.)