PDA

View Full Version : nutrition labels how to decifer/insert into macro

chunkychic4now
02-07-2011, 06:37 AM
I understand the serving size. I can see grams assigned to carbs/fats/proteins but my question is: What next?

Total Carbs:26g
Dietary Fiber:4g
Soluble Fiber2g
Insolube Fber:2g

also
calories from fat 25
so does that mean 25(9)=225 or
is it simply 25.

Need help!!!!

Echo814
02-07-2011, 07:02 AM
I understand the serving size. I can see grams assigned to carbs/fats/proteins but my question is: What next?

Total Carbs:26g
Dietary Fiber:4g
Soluble Fiber2g
Insolube Fber:2g

also
calories from fat 25
so does that mean 25(9)=225 or
is it simply 25.

Need help!!!!
If it state calories form some source thats the actual number, it should state how many grams of fat so say 2.5g of fat x9 calories =22.5 calories from fat. If you do the math it should add up to the stated amount of calories.

chunkychic4now
02-07-2011, 07:13 AM
If it state calories form some source thats the actual number, it should state how many grams of fat so say 2.5g of fat x9 calories =22.5 calories from fat. If you do the math it should add up to the stated amount of calories.

I think i'm on the verge of understanding...
if im suppose to consume 7g of fat per meal find something with less fat? (duh, I know)
but making breakfast this morning looking at all the nutrient labels seemed as though not enough calories carbs ok-protein lacking.- thankx for the patients really new at macros and acutually ready the labels.

Echo814
02-07-2011, 07:25 AM
I think i'm on the verge of understanding...
if im suppose to consume 7g of fat per meal find something with less fat? (duh, I know)
but making breakfast this morning looking at all the nutrient labels seemed as though not enough calories carbs ok-protein lacking.- thankx for the patients really new at macros and acutually ready the labels.

Why are you doing set numbers of grams per meal? As long as you get the total amount of fat, or any other macronutrient, that you need per day there's no reason to dissect it that much. Some of my meals only have a few grams of fat and others can go over 20grams but at the end of the day I hit my 50-60grams.

Example one meal post workout is 1 scoop of protein powder, 5 oz skim milk and half a banana total grams of fat 1, my next meal which is usually two hours later could be 6oz of meat, salad with olive oil dressing and some sort of starch or grain and that can be in the mid teens to 20ish grams of fat. The rest of my meals make up the rest of the grams of fat.

Don't make meal planning hard than it needs to be, most people get fed up and quit because of over complicating things. Stick with something that you can see doing for a while and you will do fine :)

chunkychic4now
02-07-2011, 07:25 AM
Thank you Echo814 :)

Echo814
02-07-2011, 07:27 AM
Thank you Echo814 :)

No problem! Asking questions never hurts and those labels are the devil I swear! lol

chunkychic4now
02-07-2011, 07:40 AM
I'm not sure what or how I am suppose to rashen my gram allowances. In the past I just listened to my body and ate actually what is considered healthy and exercised and lost weight but since im 10 years older I didnt think that fluke was going to happen again. So I started this macro thing....Plus there was ephedra then great stuff..

chunkychic4now
02-07-2011, 07:44 AM
I see what you are sayin it would be easier just to get the correct grams of p/f/c per day then trying to calculate to a science...+ its too early to do that much thinking.

chunkychic4now
02-07-2011, 07:46 AM
The labels are a pain, my mom didn't really explain those to me she just managed what I ate(not too much starch or sugars)

Echo814
02-07-2011, 08:14 AM
What it comes down to is calorie in calorie out, the macros are there to provide a little diet structure such as 1gram of protein per lb of body weight or lean mass (lean mass would be easier for you) which helps retain muscle while in a deficit and .3-.5 grams of fat per lb of body weight which helps with satiety, the rest can go into carbs. Theres really no reason to break meals down to 6-7 exact macro balanced portions. For some people this can lead to obsession and eventually disordered thinking.

All you need to do right now is concentrate on hitting your calorie goals, I doubt that you will ever need to be that precise with food.

Mindi912
02-07-2011, 08:19 AM
carbs x 4
protein x 4
fats x 9

when you multiply the grams by these numbers, you will get your calorie intake.

chunkychic4now
02-07-2011, 09:29 AM
thank you for the help!!!! :)

I was making things too hard I see. Atleast i'm on the right track now.