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Ritual732
08-06-2010, 12:34 PM
How do some of you calculate macros for meals where you have to mix ingredients?

I've been dieting down for about 22 weeks now. So far I have lost 16 pounds. As most of us experience there is boredom with the repetitive nature of what we eat on a diet. So I decided to have some ground turkey mixed with mcormick chili powder. After frying the turkey in a pan and draining the excess grease it weighed 19.125 ounces.
I then added 3/4 cup of water, the chili powder, and let it cook for a few minutes. Once complete the weight was 26 ounces.

The macros of just the turkey is 22 pro, 0 cho, 8 fat grams per 4 ounces.
The macros of the chili powder is 0 pro, 3 cho, 0 fat grams per 2 tsp. I used the entire package which gives 18 cho grams.

I know the macros of the turkey after draining the grease is 106 pro, 0 cho, 39 fat.
With the chili powder the totals become 106 pro, 18 cho, 39 fat.
The water before being added to the pan weighed 6.5 ounces

Now I want to break the meal up so I get 50 pro out of the entire batch. Since I added water the weight of the food is now off. If I just took the turkey when I weighed it at 19.125 ounces I can take 9.1 ounces and get 50 grams of protein and 18 grams of fat. The water and chili powder added 6.875 ounces.

The protein/fat of the total then is approximately 73.6% of an ounce. Which I obtained by 19.125/26

I then took 50/.736 = 67.9 grams
then 67.9/5.5 = 12.3
so 12.3 ounces of the food provides approximately 50 grams of pro

just curious how others may calculate their macros when adding in multiple ingredients.

Reps for replies.

ErickStevens
08-06-2010, 12:42 PM
Solution: Cook everything seperately and add ingredients afterwards. It's what I do and it saves me a ton of headaches.

beaul
08-06-2010, 01:02 PM
I just add the macros together, then weigh the finished product as a whole. Then divide up as necessary. I did this a lot last bulk with my meatloaf.

For example:

Total macros combined 200 pro, 100 carb, 50 fat.

Total weight after cooking is 34oz

And I want 50 grams protein/meal. I would divide 34oz by 4 meals.

So each meal weighs 8.5oz and has this breakdown

50 pro, 25 carb, 12.5 fat.

olibeast
08-06-2010, 02:13 PM
I just add the macros together, then weigh the finished product as a whole. Then divide up as necessary. I did this a lot last bulk with my meatloaf.

For example:

Total macros combined 200 pro, 100 carb, 50 fat.

Total weight after cooking is 34oz

And I want 50 grams protein/meal. I would divide 34oz by 4 meals.

So each meal weighs 8.5oz and has this breakdown

50 pro, 25 carb, 12.5 fat.

this!

great if you got family to think of aswell.

AustrianOakJr
08-06-2010, 03:49 PM
I just add the macros together, then weigh the finished product as a whole. Then divide up as necessary. I did this a lot last bulk with my meatloaf.

For example:

Total macros combined 200 pro, 100 carb, 50 fat.

Total weight after cooking is 34oz

And I want 50 grams protein/meal. I would divide 34oz by 4 meals.

So each meal weighs 8.5oz and has this breakdown

50 pro, 25 carb, 12.5 fat.

^^ YEP.

OP....I think you might be making things a bit overcomplicated by weighing the uncooked vs cooked weight of the turkey. I would advise getting the 99% fat free ground turkey and just use the uncooked macros (as in the example above) and call it close enough. Get your fats elsewhere....throw some cheese on top instead or something. If youre using the 80% or 90% ground turkey, then that fat number leaves a lot of room for error.....you really have no idea how much fat cooked off and your really just guessing. I know guys do what youre doing and I suppose as long as your method is consistent and you have the same meal pretty regularly, then thats fine....otherwise, go with the 99%. :)

Ritual732
08-07-2010, 04:21 AM
Thanks guys. I definately over complicate some aspects of dieting. I'll give some of these suggestions a try. Less stress is a good thing .