how to better calculate nutrients ratio with calories?

[minde0815]

Hello again,
I'm lost with the calorie counting. I'm really new with this healthy eating stuff.

Here's what i've read in an article:
''All you need to remember is that 1 gram of carbs equals 4 calories, 1 gram of protein equals 4 calories, and 1 gram of fat always equals 9 calories. Easy peasy lemon squeezy.''

I look at my rice now and see that in 100 grams it has 76,5g carbs + 356calories
or buckwheat has 61g carbs + 327 calories.

61x4=244, so it's not exactly 1x4, so if i calculate like the article says i'm not going to reach my wanted calorie intake?

and then, should i start translating calories from carbs in vegetables too?

as i thought that i can basically just try reaching protein + carb + fat intake and it will equal to my needed calorie intake, but seems like i'm wrong?

[AdamWW]

Hello again,
I'm lost with the calorie counting. I'm really new with this healthy eating stuff.

Here's what i've read in an article:
''All you need to remember is that 1 gram of carbs equals 4 calories, 1 gram of protein equals 4 calories, and 1 gram of fat always equals 9 calories. Easy peasy lemon squeezy.''

I look at my rice now and see that in 100 grams it has 76,5g carbs + 356calories
or buckwheat has 61g carbs + 327 calories.

61x4=244, so it's not exactly 1x4, so if i calculate like the article says i'm not going to reach my wanted calorie intake?

and then, should i start translating calories from carbs in vegetables too?

as i thought that i can basically just try reaching protein + carb + fat intake and it will equal to my needed calorie intake, but seems like i'm wrong?

Ricee and buckwheat have different amounts of fat, fiber, and protein... they're not 100% carbs.

And yes, veggies have carbs... they count... calories exist in every natural food.

[minde0815]

Ricee and buckwheat have different amounts of fat, fiber, and protein... they're not 100% carbs.

And yes, veggies have carbs... they count... calories exist in every natural food.

yeah but, see that's where i'm lost now i see in multiple websites ''1carb = 4 calories'' which is clearly not true based on what i read on labels. could you elaborate a bit on that please?

[AdamWW]

yeah but, see that's where i'm lost now i see in multiple websites ''1carb = 4 calories'' which is clearly not true based on what i read on labels. could you elaborate a bit on that please?

Total calories include fats and proteins too....