# Thread: how do you calculate calories from fat/carbs/protein?

1. ## 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

2. Originally Posted by jdob22
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.

3. 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

4. Originally Posted by lorinelise
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?

5. Originally Posted by jdob22
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

6. Originally Posted by Sibrek
You're correct
Oops forgot that step...sorry guys, my brain is fried. Excuse my poor math/explanatory skills tonight

7. Originally Posted by Sibrek
You're correct
so, any idea how to calculate this?

other then looking it up on fitday....

8. 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

9. Originally Posted by Sibrek
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...

10. Subtract the fiber? and it's rounded

11. 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)

12. Originally Posted by Sibrek
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

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

13. Originally Posted by Navigator416
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

14. Originally Posted by DFA
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.

15. Originally Posted by jmr2480

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