Clarification on Ratios

[jbono731]

Hey everyone. I have been using the search option religiously, but i have a P/C/F. I was wondering if you could help me with how to calculate this into an actuall diet. If I am taking in 3000 calories a day, how would I figure out what % is which. Even using an example diet just for clarification. Thanks ahead of time guys.

 

[somewhatgifted]

go to FitDay - Free Weight Loss and Diet Journal sign up for free and it will tell you the maconutrient ratios and how they break down. Theyve got a pie chart that automatically adds the calorie sources into ratios. It makes it easier and gives you an idea of the content of what your ingesting.

 

[B5150]

Here is a ballpark method.

Body weight X 15 to establish total calories.
Body weight X 1.25 to establish protein grams.
Protein grams X 4 to establish protein calories.
Total calories X .20 to establish fat calories.
Fat calories divided by 9 to establish fat grams.

So you have protein grams and calories.
You have fat grams and calories.
Add the fat calories and the protein calories.
Subtract those from total calories.
That leaves you the needed carbohydrate calories.
Divide that by 4 to give you your carbohydrate grams.

 

[jbono731]

Thanks for the feedback and the sites guys, big help!


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