help with counting nutrient ratio...

krosspyder · Sat, June 25th, 2005, 03:42 PM

I'll be jumping into this advanced technique now that i believe im ready for it. I'll be doing a 40-40-20 split.

So if im concerened about nutrient ratio then how should i start counting this? If 210 calories comes from 2TBS of peanut butter I cant count 210 as total fat or protein because part of it is fat and part of it is protein... infact it says fat cals is 150... so the rest is then protein right? do i take this number which is 60 cals from protein as part of the protein part of the pie? i do this with every food source... correct?

should i be concerned with the calories of each portein and the grams or just one or the other? whats more important or does one take care of the other?

also since im taking fish oil pills... how should this figure into the fat section of the pie? should they? how much are they worth?

*edit* probably should have put this in the nutrient section.... my apologies... any mod/admin care to move it there please feel free to do so.

txitalian · Sat, June 25th, 2005, 04:35 PM

Here is a pretty easy way to figure out what your breakdowns should be:

1. Figure out the total calories you want to eat per day

2. Decide on what macronutrient percetages you want (40% carb/40% pro/20% fat)

Let's say you want to have 2200 calories per day with a 40/40/20 split

There are 4 calories per 1 gram of carbs and protein and there are 9 calories per gram of fat.

To figure out how many grams of carbs you need, use this formula

(2200 x .40)/4 = 220g of carbs

Figure out grams of protein needed the exact same way

To figure out how many grams of fat you need, use this formula

(2200 x .20)/9 = 49g (roughly)

So to achieve a 40/40/20 breakdown @ 2200 calories per day, you would need to eat 220g carbs,220g protein and 49g fat.

Hope that makes sense. If you have Excel, you can download my Macronutrient Calculator

krosspyder · Sat, June 25th, 2005, 05:39 PM

yeah... i already got that.

i have as follows...

micro nutrient breakdown...
40-40-20

carbs...
.40X 2300= 920 cals
920/4 cals per gram=230 grams of carbs

protein...
40X 2300= 920 cals
920/4 cals per gram=230 grams of protein

fat
.20x 2300=460 cals
460/9=51g of fat

my question concerns grams vs calories... whats more important to count in a ratio? both or one or the other? thats where im confused. if i get close to the number i need for each ratio the grams should take care of themslves right? thats where im confused.

also... the peanut butter example..... that has 150 in fats and 60 in protein.... should the 60 cals in protein go to the prtoein pie and the 150 go to the fat pie? im assuming so.. but im new to this so i could be wrong which is why im asking you all who are familiar with this.

i know my breakdown... i just need to be clarifed on this particulair details. they are definitly basic and understood by you all.... but since im new to this im not even if its basic common sense. i want to be right and not wrong so thats why im risking asking a stupid question.

1FastGTX · Sat, June 25th, 2005, 05:46 PM

Go to www.fitday.com and get a free account. Plug in all of your planned foods for one day. If you're concerned with the accuracy of their numbers, do "NEW CUSTOM FOOD" and plug them in yourself. I've literally had a stack of food in my home office reading labels and typing them in to FitDay before.

It should help you. Just look up at the top of the page at their pie chart and percentages tables. It'll show you where you're at as you're going along for total calories, protein, fat, and carbs, as well as percentages of your calories are coming from protein, fat, and carbs.

I only do this once for each training cycle or whatever (I don't use FitDay daily, pain in the butt to re-key everything in each day). Then I re-type it all into excel and print the page out. Put it on the fridge and check off when I eat each meal.

krosspyder · Sat, June 25th, 2005, 06:03 PM

you know that may just help. however... ive used fitday before... i do have an account. the thing that fucked me up... probably due to my stupidity... was that when i wanted to count something as a cup it didnt give me that option it has grams or some other measurement.
i dont have a gram counter... i only count in cups. can i still work with fitday?

bradh · Sat, June 25th, 2005, 06:10 PM

Not really sure but this might help dude.
http://www.onlineconversion.com/

Actually thinking about it i got that link on this forum.

krosspyder · Sat, June 25th, 2005, 06:50 PM

yeah that helps.. thanks.

fitday pisses me off sometimes.... i get this often whil doing custom foods... and im inserting EXACTLY what the package is saying..

"The number of Calories in the food does not match with the amount of fat, carbs, and protein."

i mean im checking and rechecking the package and its correct... but fitday doesnt like it.

what should i do?