Wow, did I ever learn something tonight. I was looking at the grams of fat, protein, carbs and decided to do some research on ratios. I found a great article on a site that explained exactly how to figure out ratios in grams and percentage. It goes like this: 1-2-3 rule 1 part fat 2 part protein 3 part carbs
Take your calories per day (let's use 1400 for example) 1 part = 233 (fats) 2 part = 466 (protein) 3 part = 699 (carbs)
1 part fat = 9 calories/gram 2 part pro = 4 calories/gram 3 part carb = 4 calories/gram
Then divide parts by the calories to get the grams 233/9 = 26 grams of fat/day 466/4 = 117 grams of protein/day 699/4 = 175 grams of carbs/day
Then divide the parts by the total calories per day to get the %: 233/1400 = 17% fat/day 466/1400 = 33% protein/day 699/1400 = 50% carbs/day
I had a look at my food log for the last week and noticed my fats are pretty much triple in grams of what they should be. No wonder I'm not losing as fast as I would like. I thought I was doing really well in the calorie department but if the calories are coming from the wrong place it won't help. Now that I am aware of this I can adjust...somehow!!!
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1833 kcal
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Grasa: 60,03g | Prot: 84,57g | Carbh: 249,07g.
Desayuno: Plain Yogurt 1%, isagenix shake. Almuerzo: celery, carrot, orange, apple, quinoa, lentils. Cena: whole wheat tortilla, Minis Snack Size Pops. Pasa Bocas / Otros: water, blueberry coffeecake, egg. más...
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1986 kcal
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Ejercicio:
Caminar (Ejercicio) - 5,5/kph - 40 minutos, Caminar (Rápido) - 6,5/kph - 20 minutos, Trabajo de Escritorio - 7 horas, Descansando - 7 horas y 15 minutos, Durmiendo - 8 horas y 45 minutos. más...
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Comentarios
THOSE BREAKDOWNS TOTALLY CONFUSED ME LOL. PLEASE HELP ME OUT, LOOK AT MY FOOD N TELL ME WHAT IM DOING WRONG PLEASE.?
21 feb. 11 por el miembro: carrienelson74
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Kallau, WOW that is alot of math but it does make sense. I am trying to hit 1525 calories daily, my breakdown would be 28g fat (17% of calories), 127g protein (33%), and 191g carbs (50%). I usually try to get 40% carbs and roughly 30-40% protein daily. Make sense though. Especially if you work out alot - protein is good for you to repair and build your muscles. Thanks for the research!!!
21 feb. 11 por el miembro: Darbo
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