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JLKL1980's Photo JLKL1980 Posts: 1,151
6/5/13 11:08 A

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Shel - Thank you so much for the link to your blog with the snapshot of your nutrition tracker!

I had to keep reading and rereading it until all the info sank into my head. This has really helped me.

Maw - My nutrition tracker is set to about what you said to set it at. I think I was confused because my fat grams was so similar to my protein grams, but I forgot that fat has 9 grams compared to protein with just 4 grams.

I guess from reading all of the replies, that you can never get enough fat. I think that is the part that kind of throws me off because I have always been told to eat lowfat.

I think I'm good to go now. Thanks everyone for all the replies to this post! Very helpful.

Joy

George S. Patton-You're never beaten until you admit it.


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BUDGETMAW Posts: 2,981
6/5/13 8:00 A

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10% carbs is easy. Just drop the final -0- off your goal and divide by 4.

If you have an equal number of grams of fat and protein, you'll come out between 60 and 70% fat and between 20 and 30% protein. It's a lot easier than trying to figure out grams.

SHEL_V2's Photo SHEL_V2 Posts: 169
6/4/13 10:53 P

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Thanks for the tip on the "net carbs", Exotec. I am really, really literal. And I'd noticed that it was listed in the nutrition info for foods, but there was never a number in there. So it didn't occur to me to just check it out.

I will put together a blog with screenshots that show what I was trying to explain (but new and improved with the net carb column!). In short, I just kinda wing the fat. If I'm at 70% fat or lower after lunch, for example, I'll make sure to feature more of it in my dinner.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5378551


Edited by: SHEL_V2 at: 6/4/2013 (23:37)
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EXOTEC's Photo EXOTEC Posts: 3,302
6/4/13 9:58 P

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You can "add a nutrient to track" on your tracker. One is net carbs. I've got mine set that way.
When I set my macros, I first entered the carbs in grams. Then I added my protein calculated at about 20%. I've seen several recommendations for that, but I *think* that's what I set. Then I left the rest to fats. No such thing as "too much fat" in this lifestyle! Most lo-carb bloggers (reputable ones) will quote something in the 80% range. I don't often get there, but I try!

...the problem with people these days is
they've forgotten we're really just animals ...
(attributation forgotten)

We did not create the web of life; we are but a strand in it.
~attributed to Chief Seattle

We don't have souls. We ARE souls. We have bodies.
~C.S. Lewis


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WOUBBIE's Photo WOUBBIE Posts: 5,721
6/4/13 8:03 P

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Phew! I know my eyesight is not what it used to be, but still....

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 7:56 P

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Shel - OMG, you have really got this thing down to a fine art!

You are too far above my head for sure. Could you give me an example of what your nutrition tracker looks like - for example, calorie range, carb, fat and protein range?

And I am still trying to understand the part on how you figure your amount of fat intake.

Joy

George S. Patton-You're never beaten until you admit it.


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SHEL_V2's Photo SHEL_V2 Posts: 169
6/4/13 7:00 P

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A math question... and I turn up late!

I've tinkered with my settings. I use the Printable Nutrition Report frequently to see how I'm tracking for the day, so I know if there is something in particular I should focus on in my next meal.

Because the tracker is tracking total carbs, and we're more interested in our net, I find that I'm often out of range for carbs, but only due to the variation in fiber intake. I use a simple spreadsheet to track my net carbs, and show me a 5 day rolling average of my net carbs. As I'm working my way back up the carb ladder, this prevents my "stuffing" things into the end of my day to meet a magic number.

Instead of calculating the protein range from a % of the allotted calories, I set it to an appropriate range of grams based on my weight. The recommendations, of course, are all over the map. The RDA is 0.8 g per kg of lean body mass, Atkins summarizes other research and recommends that at least 0.5g per pound of body weight. I set mine at 72 - 144 g. I keep an eye on getting at least the minimum, and looking for ways to be closer to the center. I don't eat meat, so this is more of a challenge for me than for most.

When I run the Printable Nutrition Report, I look at the % of calories from fat in the pie chart. Because I'm controlling net carbs to a fixed limit, and separately hitting the range for protein, fat is the only macro nutrient I look at by percentage. I don't get out my slide rule, but anything below 60% calls for slathering the next meal with tasty fat.

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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 6:28 P

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Woubbie - you do get an "A".

Naypooie - I stated in my first post 1200 - 1550 calories, and then later gave an example of 1200 - 1500.

So you both get an "A" because I stated 2 different scenarios.

emoticon emoticon

Joy

George S. Patton-You're never beaten until you admit it.


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NAYPOOIE's Photo NAYPOOIE Posts: 6,315
6/4/13 6:07 P
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No A for you, you answered the wrong question. Her range was 1200 to 1550, and you calculated for 1500.

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WOUBBIE's Photo WOUBBIE Posts: 5,721
6/4/13 5:57 P

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Yeah, I tend to give more interest to the overall number of grams/calories for each value, and just use the percentages as an overview. For instance, this month one of my goals is to scale back my protein intake to below 100g, regardless of where everything else comes out. (I keep carb grams to about 50g net and alcohol is down to 32g or less.)

So, Nay do I get an A?

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Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 5:17 P

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Woubbie - Thanks so much! I changed my nutrition goals on my tracker. I think maybe I have been a little heavy on the fat intake. I will be better at tracking now.

I had my fat grams wrong because I was using 8 instead of 9 grams to divide by. It do make a difference.

Naypooie - that's funny about your student. This certainly does make a good math problem to get the cobwebs out of the head. emoticon

Joy

George S. Patton-You're never beaten until you admit it.


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NAYPOOIE's Photo NAYPOOIE Posts: 6,315
6/4/13 4:29 P
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Woubbie, you just did the exercise I left for the student.

Personally, I prefer to look at actual grams of carb and protein, a better view, especially for the carb, which I want to limit to a specific amount, regardless of whether I eat 1200 calories or 2000.

Edited by: NAYPOOIE at: 6/4/2013 (16:33)
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434TERESA's Photo 434TERESA SparkPoints: (2,501)
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Posts: 238
6/4/13 4:18 P

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as liv already post
"I let the tracker figure that sort of for me. At the bottom of the page is a button to click on to show a full report of the day. When you go there at the bottom of that page are some pie charts that show the percentages. I just adjust my intake from them and watch how the percentages work out. To me that is easier than trying to figure out all of the grams. I know if I need more or less of something. Ovsiously I watch the grams of carbs, protein, fats, etc. and see it on the nutrition tracker especially at the bottom of the page but for the percentages it is much easier to see that full report on the next page. Hopefully this is helpful not more confusing.'

I think this would be the beat way to figure out where you numbers need to be as to how many calories you take in. You would just have to watch and adjust until you know the numbers you need to aim for each day.


This is the link to the Atkins website. even tho I dont fully do it the atkins way anymore I do still eat from the atkins food list/eat. I just count carbs different than they do.
community.atkins.com/Registration.as
px?mcid=atkhpbannerlg


Watch this about the atkins program.

us.yhs4.search.yahoo.com/yhs/search?
p=dr+westman+diet&hspart=att&hsimp=yhs
-att_001&type=att_lego_portal_home


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WOUBBIE's Photo WOUBBIE Posts: 5,721
6/4/13 3:41 P

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You're pretty close. I come up with this:

1200

C 10% = 120 CAL / 4 = 30G
P 30% = 360 CAL / 4 = 90G
F 60% = 720 CAL / 9 = 80G


1500

C 10% = 150 CAL / 4 = 37.5G
P 30% = 450 CAL / 4 = 112.5G
F 60% = 900 CAL / 9 = 100G


Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 1:01 P

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Lucy -

That was how I was figuring, but when I got to the fat and protein, they looked so similar - it just confused me. Like for 1200 calories, fat came in at 94 grams and protein at 90 grams, but I guess that would be right because percentages are going to look different as fat has twice the grams a protein does. (I was using 8 calories for fat, instead of 9).

So my tracker will look like this:

1200 calories - carbs 30 gram, fat 94 gram, protein 90 gram

1500 calories - carbs 38 gram, fat 113 gram, protein 113 gram

If anyone disagrees with my math, please feel free to correct me.

Joy

George S. Patton-You're never beaten until you admit it.


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LUCYSUNFLOWER's Photo LUCYSUNFLOWER Posts: 7,327
6/4/13 12:52 P

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This stuff is easy to figure out with a spreadsheet! :) You also need to know calories per gram for protein, fat, and carbs. Start with your low end of the range and calculate how many calories each percentage is, and then divide each of those by grams per calorie:

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

So 10% of 1,200 calories = 120 calories/4 grams per calorie = 30 grams.

Hope I got that right and didn't confuse you - my spreadsheet is at home and I'm at work and did that out of my head!

emoticon

Leslie

"Normal is not something to aspire to - it's something to get away from." -- Jodie Foster

"Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world." --Albert Einstein


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NAYPOOIE's Photo NAYPOOIE Posts: 6,315
6/4/13 12:48 P
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Assuming you're talking percent of calories?

10% carb would be 120 to 155 calories of carb. 4 calories per gram of carb. 120/4 = 30g, 155/4 = 39g.

The rest is left as an exercise for the student.

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LIVINMYDREAMS's Photo LIVINMYDREAMS Posts: 3,522
6/4/13 12:37 P

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I let the tracker figure that sort of for me. At the bottom of the page is a button to click on to show a full report of the day. When you go there at the bottom of that page are some pie charts that show the percentages. I just adjust my intake from them and watch how the percentages work out. To me that is easier than trying to figure out all of the grams. I know if I need more or less of something. Ovsiously I watch the grams of carbs, protein, fats, etc. and see it on the nutrition tracker especially at the bottom of the page but for the percentages it is much easier to see that full report on the next page. Hopefully this is helpful not more confusing.

Faith
RTKR - 6/23/11 - 305
Sept 2011 - 315
LTKR - 7/26/12 - 257
Jan 1st 2013 - 241
Jan 1st 2014- 231
Jan 1st 2015 - goal Onederland !!!**************************** One can never consent to creep when one feels an impulse to soar!


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JLKL1980's Photo JLKL1980 Posts: 1,151
6/4/13 12:28 P

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I need to change the nutrition formulas on my SparkPeople Nutrition Tracker.

I can't seem to do the math correctly - duh.

I want my calories between 1200- 1550, but I can't figure out the grams I need for the carb, fat and protein categories.

I want 10% carbs, 60% fat and 30% protein.

Help anyone? emoticon

Joy

George S. Patton-You're never beaten until you admit it.


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