Harris Benedict Equation
Females - 665 + (4.36 * body weight in pounds) + (4.32 * height in inches) - (4.7 *age) = daily calories
If she is obviously overweight - women, first five feet is 106 pounds, add 6lbs per inch after that. This is the claimed ideal body weight. Now take actual body weight - ideal body weight, take this number and multiply it by .25 and add ideal body weight. This is the number that you would input for "bodyweight in pounds" for someone who is obviously overweight.
Multiply your daily calories by this activity factor.
1.3 is just sitting and standing through out the day
1.5 is light activity or walking 3 miles an hour
1.7 is moderate like tennis or walking 4 mph
2.0 is heavy physical activity like full court basketball, heavy digging etc.
2.4 is competetive tri-athlete or Navy seal.
Next, now put your calories in the right portions.
This is an example of how to split up a 3,000 calorie diet (for times sake, I am about to do to bed,) do yours according to your lean mass, caloric equation, and protein needs, I would say a gram per lean pound.
Eat at least a gram to 1.5 grams of protein per lean pound of body weight. Take your bodyfat and find your lean body weight
. Lets say you weigh 175 and have 12% body fat. That means that 21 pounds of you are fat, so your lean body weight is 154. That gives you 154 to 230 grams of protein that you need to consume each day. Split this up over six meals and that means you should eat 25 to 38 grams of protein. Keep your protein intake the same for each (6) meal, carbohydrate is next which you will vary.
One gram of protein is equal to 4 calories using (6 meals at 38 grams) 228 grams of protein = 912 calories.
3000 - 912 = 2088 calories still left.
If you are eating a low fat diet chances are you should still get about 15% of total calories just passively from fat, even those on a no fat diet still get about 7%. So take that out, you should be getting about 20% of total calories from fat.
3000 * 20% fat = 450
2088 - 450 = 1638 calories.
These are the carbohydrate calories which at 4 calories per gram = 409. 400 is easier to split up so round a little if you have to.
Breakfast should be your biggest carbohydrate meal, workout should be your second biggest carbohydrate meal based on the way our bodies use carbs.
Your split would look like this.
Meal 1 - 38 grams protein, 95 grams of carbs
Meal 2 - 38 grams protein, 70 grams of carbs
Meal 3 - 38 grams protein, 60 grams of carbs
Meal 4 - 38 grams protein, 50 grams of carbs
Meal 5 - 38 grams protein, 85 grams of carbs
Meal 6 - 38 grams protein, 40 grams of carbs
My favorite sources of protein are - Eggs, Beef Eye of Round, Fish, Chicken, Turkey and Protein Supplements
Carbohydrates - Look for whole grains and oats that emphasize fiber.
Sorry this is so brief I will have time tommorow to help you if you still don't get it, just PM me or reply to this post, hope this helps.