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JKELLEY1107 Posts: 61
6/18/12 4:22 P

Thanks. Great tip!

MAGGIEMURPHY4 SparkPoints: (13,865)
Fitness Minutes: (10,813)
Posts: 936
6/18/12 4:05 P

The way I kept track is each time I logged in my food it will tell me the grams of carbs, protein, and fat. and it totals it at the end of my meal and then a grand total for the day. Each day after keying in my foods I would see the report at the end of my nutrition page and then the pie chart breaking it out into percentages. Then I began making my adjustments by looking at what needed to be increased or decreased. I found that to be the easiest and quickest way. I let Spark do the work and then I did the adjustments based on my info. Just remember they are suggested guidelines and getting the percentages close to range consistently will be beneficial. I don't sweat it if my protein 21% and my Fat is 29% I begin to take a look when my carbs say 67% and my fat is only 13%. It is progress not perfection. Also it is not a simple case of math because many foods have multiple grams of fat, protein and carbs in one serving.

Edited by: MAGGIEMURPHY4 at: 6/18/2012 (16:08)
UNIDENT Posts: 33,498
6/18/12 3:44 P

That's just maths.

If you google "how many calories in a gram of fat" you'll find out about the 4 and 9 for the calories per gram numbers, then it's just a simple case of doing the maths.

At 1200 calories, 25% of intake is 400 calories - which is 100g of anything with 4 calories per gram in it.

JKELLEY1107 Posts: 61
6/18/12 3:26 P

Fantastic, thank you! Where did you find that info?

TMCLEOD4 Posts: 1,673
6/18/12 2:58 P

Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

1200 Calories

Carbs 135-150 grams
Protein 90 grams
Fats 26-27 grams

1300 Calories

Carbs 146-163 grams
Protein 97-98 grams
Fats 28-29 grams


JKELLEY1107 Posts: 61
6/18/12 12:11 P

Hi there!

I am trying to follow a particular recommendation of 45-50% carbs, 30% protein and 20% fats on a 1200 -1300 calorie a day diet. How do I figure out how many grams of each I need so I can put it in my food tracker? I am mathematically challenged.....

Julie emoticon

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