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View Full Version : How should I go about counting the calories on food labels?

HeyImDillon
08-21-2012, 05:37 PM
Okay, so I have run into an issue. I am trying to put together a bulking diet, which is a bit tougher than I thought it would be, I am discovering that the calories listed in the nutritional facts do not always add up to the calories I would get by adding the carbs, protein and fat calories together.

EX. My oatmeal (Quaker) lists 150 calories per serving (1/2 cup) with 27 grams in carbs, 5 grams in protein and 3 grams in fat. But, when you figure out the calories for carbs, protein, and fat, it comes out to be 155 calories. (27*4 = 108, 5*4 = 20, 3*9 = 27, 108 + 20 +27 =155 kcal.

Now onto the milk. Milk has 130 calories per serving (1 cup) with 12g in carbs, 8g in protein and 5g in fat. Again, do the math (12*4 = 48, 8*4 = 32, 5*9 = 45 48+32+45 = 125kcal.

And my last example, the wheat bread that I have. A serving size (two slices) contains 130 kcal with 25g in carbs, 7g in protein and 1.5g in fat. 100+28+13 = 142 kcal.

So how should I go about recording the calories? Should I multiply out the calories for carbs, protein and fats or should I record the calories as written on the label?

desslok
08-21-2012, 05:42 PM
There WILL be discrepencies due to rounding of numbers, and sugar alcohols and fiber, etc. However, the important thing is to be consistent. If you just always go by the labels you are set to jet.

HeyImDillon
08-21-2012, 06:11 PM
There WILL be discrepencies due to rounding of numbers, and sugar alcohols and fiber, etc. However, the important thing is to be consistent. If you just always go by the labels you are set to jet.

Well either way I'd be going by the label. I guess my question is should I calculate the calories through the macro numbers or just read the calories as read on the label?

Scoper50
08-21-2012, 07:36 PM
I go by the calories listed on the label. You can do it either way in my opinion. Just make sure you're consistent about it. Don't go by calories listed on the label one day and then start adding up the carbs, protein, etc to get your calorie count the next day. Choose one or the other. As you have already figured out, the math ends in the same result give or take a few calories

determined4000
08-21-2012, 08:48 PM
1. Use calorie label total
2. Use protein label
3. Use fat label
4 Sbutract 2 and 3 from 1 to figure out carb total