How do I figure percentages
I keep up with total calories, total carbs ,fat and protein. How do I figure what the percentages are?
I see people show percentages like 85/12/3 which I am guessing means 85% fat , 12% protein and 3% carbs but how do you figure that from calories, grams of carbs, grams of protein and grams of fat?
Do they do their own calculations or are they looking at each nutrition label?
Forgive my stupid question but thanks for your guidance.
There are never stupid questions! :)
I subtract the fiber from the total carbs for my net carb total which is my carb percent. Fiber is not absorbed by the body. It goes back to my Atkins days but I'm not sure if everyone here does the same.
What I've been using is a popular online calorie/fitness site that allows me to set what ratios I want my calories to come from (i.e, 85% calories from fat, 15% calories from protein, 5% calories from carbs), and then I log in all the food I eat during the day and it will tell me when I reach my ratio of protein/fat/carbs. Very handy :)
You can also use a keto calculator to determine your ideal levels. Google it :)
and tell me exactly what the grams are of everything, but I would love to see if there is anything that is better. This one logs me out if I am not there for 10 minutes or so! Annoying, but free so I should not complain! ;)
Good information but not answering my question. I track my daily calories, actual carbs, net carbs , fat and protein in grams..
What do I need to do to calculate those as percentages?
After I have eaten, how do I know what percentage was from fat? Carbs? Protein?
Hmm, I'm not sure I understand exactly what you're asking, but here's my best reply:
Protein has 4 calories per gram, carbs have 4 calories per gram and fat has 9 calories per gram. So say you eat a beef hot dog for lunch that is the following:
170 total calories
15 grams of fat
6 grams of protein
2 grams of carbs
So you can figure out what calories came from what source:
15 x 9 = 135 calories from fat
6 x 4 = 24 calories from protein
2 x 4 = 8 calories from carbs
(and yes, this totals 167 calories instead of 170...don't ask me why, I don't know)
Next, google 'percentage calculator'. You'll find many sites that will let you calculate what percentage one number is out of another. Using one of those sites, I was able to find the following percentage:
135 is 79.41176470588235% of 170
24 is 14.117647058823529% of 170
8 is 4.705882352941177% of 170
Rounding those numbers up, the beef hot dog had the following: 80% calories from fat, 15% calories from protein, and 5% calories from carbs (I'm actually really surprised here, this is what I normally have for lunch and I had no idea it had the 80/15/5 ratio, LOL!)
I hope this helps :)
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