|02-27-2012, 09:23 PM||#1|
Senior LCF Member
Join Date: Jun 2011
Location: Seattle Area
Stats: 5'6" SW 244 CW Too Much GW 160
Start Date: 3/27/12
How do I find out my percentages for fats, carbs, fiber and protein? I know how many calories I ate and how many grams of each... Thanks for the help. Wasn't sure where to post this.
|02-28-2012, 08:10 AM||#3|
Major LCF Poster!
Join Date: Apr 2010
Gallery: Auntie Em
WOE: VLC-Ancestral, restricted calorie
Start Date: Maintenance since 2000
Melisa, are you asking how to calculate?
Some websites will do that for you. Perhaps at ******, *********, etc. If doing it yourself, here is an easy method of reckoning. It's easy to do in one's head.
Protein and carbohydrate grams are calculated at 4 calories each.
Fat at 9 calories.
An example: 30g of carbs x 4 = 120 kcals. 70g of protein x 4 = 280 kcals.
150 grams of fat x 9 = 1350 kcals.
120 + 280 + 1350 =1750 calories for the day.
120 divided by 1750 gives the percentage of carbs for the day: .068 which is 6.8%
280 divided by 1750 gives the percentage of protein, etc.
Hope that helps.
Maintainers Over 55
Best wishes for happy, healthy LCing.
Last edited by Auntie Em; 02-28-2012 at 08:11 AM.. Reason: corrected error
|02-28-2012, 05:06 PM||#4|
Senior LCF Member
Join Date: Feb 2012
WOE: 6hr window + no refined calories
Most references to the ratio are for calories.
For example, 10 carb/30 protein/60 fat diet will be fewer grams of food than the USDA 60 carb/30 protein/10 fat, with calories held constant.
|03-07-2012, 05:19 AM||#5|
Join Date: Dec 2002
Location: I'm a Buckeye again!
Stats: Tight 18/----/Comfy 12 is my goal! - 5'6
Start Date: 1/11/11
I try to keep my ratios around carbs - 10 or less, fat 70, sometimes lower, protein 20 or so.
It's really where I feel best. Some people do better with more protein, for me, it's fat that make me feel full and lose best.
I use MyPlate on livestrong's site.