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  1. #1
    Registered User jdob22's Avatar
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    how do you calculate calories from fat/carbs/protein?

    i would like my 2000 calorie diet to be approximately 50% protein, 25% fat, 25% carbs

    all nutritional information includes the exact calories from fat, but it doesn't include the calories from carbs or protein.

    for example: my whole wheat pasta has 190 calories, 15 from fat. it has 40 grams of carbs, 8 grams protein, and 2 grams of fat. if i assume that 1 g of carbs has the same amount of calories as 1 g of protein, the calculation is easy enough. there would be about 30 calories from protein and 145 from carbs.

    so, is the above assumption accurate? if not, how do i calculate these things?

    also, is 50/25/25 a reasonable breakdown for a weight loss diet?

    thanks
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  2. #2
    EAT MORE DFA's Avatar
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    Originally Posted by jdob22 View Post
    i would like my 2000 calorie diet to be approximately 50% protein, 25% fat, 25% carbs

    all nutritional information includes the exact calories from fat, but it doesn't include the calories from carbs or protein.

    for example: my whole wheat pasta has 190 calories, 15 from fat. it has 40 grams of carbs, 8 grams protein, and 2 grams of fat. if i assume that 1 g of carbs has the same amount of calories as 1 g of protein, the calculation is easy enough. there would be about 30 calories from protein and 145 from carbs.

    so, is the above assumption accurate? if not, how do i calculate these things?

    also, is 50/25/25 a reasonable breakdown for a weight loss diet?

    thanks
    www.fitday.com I just found this site tonight, its awesome once you find all the foods you eat on it.
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  3. #3
    My Pucker is Peppered lorinelise's Avatar
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    Here is what you do.

    1. Keep track of exactly what/how much you eat, and add together the total grams of protein, total grams of carbs, and total grams of fat.

    2. Then, add all three of those together to get a "total grams" amount.

    3. Last, divide each of your three individual amounts (protein, carbs, fats...from step 1) by the total (from step 2) to get your percentages.

    Let me know if that was confusing
    The answer is no.


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  4. #4
    Registered User jdob22's Avatar
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    Originally Posted by lorinelise View Post
    Here is what you do.

    1. Keep track of exactly what/how much you eat, and add together the total grams of protein, total grams of carbs, and total grams of fat.

    2. Then, add all three of those together to get a "total grams" amount.

    3. Last, divide each of your three individual amounts (protein, carbs, fats...from step 1) by the total (from step 2) to get your percentages.

    Let me know if that was confusing
    this isn't confusing

    however, i thought the percentages were supposed to refer to the percentages of total calories that came from p/c/f not the percentages of total grams of food. mainly because the caloric value of a gram of protein is different then that of a gram of fat...

    but i might be wrong. when people refer to a diet having a certain percentage breakdown of p/c/f aren't they referring to the percentage of caloires from each?
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  5. #5
    Banned Sibrek's Avatar
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    Originally Posted by jdob22 View Post
    this isn't confusing

    however, i thought the percentages were supposed to refer to the percentages of total calories that came from p/c/f not the percentages of total grams of food. mainly because the caloric value of a gram of protein is different then that of a gram of fat...

    but i might be wrong. when people refer to a diet having a certain percentage breakdown of p/c/f aren't they referring to the percentage of caloires from each?
    You're correct
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  6. #6
    My Pucker is Peppered lorinelise's Avatar
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    Originally Posted by Sibrek View Post
    You're correct
    Oops forgot that step...sorry guys, my brain is fried. Excuse my poor math/explanatory skills tonight
    The answer is no.


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  7. #7
    Registered User jdob22's Avatar
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    Originally Posted by Sibrek View Post
    You're correct
    so, any idea how to calculate this?

    other then looking it up on fitday....
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  8. #8
    Banned Sibrek's Avatar
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    well fat's 9, alcohols 7, protein/carb is 4,

    it's simple math

    if you're eating 10g of fat, its 90 cals
    then 10g of carbs 40 cals
    10g of protein 40 cals


    the % of fat there would be 90/(90+40+40)= 90/170= 52.9% from fats


    But, if you want to get that stupidly anal abotu calcing macros, use fitday or something
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  9. #9
    Registered User jdob22's Avatar
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    Originally Posted by Sibrek View Post
    well fat's 9, alcohols 7, protein/carb is 4,

    it's simple math

    if you're eating 10g of fat, its 90 cals
    then 10g of carbs 40 cals
    10g of protein 40 cals


    the % of fat there would be 90/(90+40+40)= 90/170= 52.9% from fats


    But, if you want to get that stupidly anal abotu calcing macros, use fitday or something
    those numbers don't quite work out

    the example i gave in my original post is whole wheat spaghetti with 190 calories, 40 g carbs, 8 g protein, 2 g fat
    40*4 + 8*4 + 2*9 = 210 calories != 190 calories

    either the nutritional information on the box is wrong or the given ratios are wrong...
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  10. #10
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    Subtract the fiber? and it's rounded
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  11. #11
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    ok you want 2000kcals right. 50/25/25

    So take 2000 x .5 = 1000kcal from protein then divide that by 4(cals in 1g protein)

    take 2000 x .25 = 500 divide by 4(cals in 1g of carbs)

    take 2000 c .25 = 500 divide by 9(cals in 1g fat)
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  12. #12
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    Originally Posted by Sibrek View Post
    well fat's 9, alcohols 7, protein/carb is 4,

    it's simple math

    if you're eating 10g of fat, its 90 cals
    then 10g of carbs 40 cals
    10g of protein 40 cals


    the % of fat there would be 90/(90+40+40)= 90/170= 52.9% from fats


    But, if you want to get that stupidly anal abotu calcing macros, use fitday or something

    your close, but its actually

    fats- 9
    prorein-4
    carbs-3.5

    works perfectly for the pasta , and everything else
    40*3.5=140
    8*4=32
    2*9=18
    =190 cals
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  13. #13
    Registered User jmr2480's Avatar
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    Originally Posted by Navigator416 View Post
    ok you want 2000kcals right. 50/25/25

    So take 2000 x .5 = 1000kcal from protein then divide that by 4(cals in 1g protein)

    take 2000 x .25 = 500 divide by 4(cals in 1g of carbs)

    take 2000 c .25 = 500 divide by 9(cals in 1g fat)
    yes but carbs are 3.5 not 4. Common mistake every one thinks its 4, but do the math on any food product and its 3.5 for carbs not 4
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  14. #14
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    Originally Posted by DFA View Post
    www.fitday.com I just found this site tonight, its awesome once you find all the foods you eat on it.


    Good find on that site. Before I was just estimating but I figured out my new 3500 cal bulking diet I started yesterday is 35/34/31. Have to see how it works for me.
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  15. #15
    Registered User jdob22's Avatar
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    Originally Posted by jmr2480 View Post
    your close, but its actually

    fats- 9
    prorein-4
    carbs-3.5

    works perfectly for the pasta , and everything else
    40*3.5=140
    8*4=32
    2*9=18
    =190 cals
    thanks

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