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JLKL1980's Photo JLKL1980 Posts: 1,151
7/25/13 2:50 P

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Russell - thanks for the math! Now, it will be easier to change up my nutrition tracker when I need to. emoticon

Joy

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


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JLKL1980's Photo JLKL1980 Posts: 1,151
7/25/13 2:44 P

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Russell - I've been listening to Jimmy Moore's radio talk show, and he said that he eats that way now - 85%fat,12%protein and 3% carbs. Of course, he probably eats in the 2,000 calorie range. I thought the same thing myself - sounds like a fat fast forever way of eating.

Do you think that would be a not so good way of eating? Did you have a formula that you went by to lose all your weight? Did you have to keep your carbs down for quite a while?

I would be really interested in your approach to this low carb thing.

Joy

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


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KICK-SS's Photo KICK-SS Posts: 9,583
7/24/13 9:20 P

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Thanks Russell, Math is NOT my favorite subject... (guess maybe I could have studied harder back in the day when I was in school)... Although that's been so long ago, I'd probably have forgotten anyhow!!

Betty

EWEFLUFFY IS NOW KICK-SS

TODAY IS THE TOMORROW YOU WORRIED ABOUT YESTERDAY. GET ON WITH IT!!

BEFORE YOU CAN START A NEW CHAPTER - YOU HAVE TO FIRST TURN THE PAGE!




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RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
7/24/13 4:16 P

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85% fat almost sounds like a fat fast on Atkins. Not much carbs or protein. I am assuming this is a temporary way of eating?

Anywho. If you want to figure out the fat grams, just change 85% to .85, then divide by 9 ( calories per gram). So .85/9 = 0.0944444 X however many calories you want to eat.

So .85/9 X 1500 = 141.667 grams of fat.

All you need is the %, divided by the calories per gram, and multiply by the daily total calories. So carb protein would have different percentages ( 15% total ), and different calories per gram (4), but as long as you know those 3 pieces of information, you can plug them into the equation, and find grams of each macronutrient.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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JLKL1980's Photo JLKL1980 Posts: 1,151
7/23/13 7:54 A

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Maw - that's great. I knew we had someone on the team who would figure some of this out. I knew Jimmy Moore had to be eating in the 2,000 calorie range, but I didn't know how to figure exactly how many calories he was actually eating.

I know I can't get to the 85% fat like Jimmy Moore because I just think that would be too many calories for me. With my formula, I can be in the 70% range. I don't want to sacrifice my minimum protein intake to get to the 85%. I can't even imagine eating in the 2,000 calorie range because I would feel like I was eating all day long, but I guess if it was lowcarb cheesecake all day, it would be great.

Laura - hoped this math problem has helped you. I know it has helped me. I use the pie chart a couple of times a day to visually see where I am on the fat intake, and if on the low side, I eat some cheese or peanut butter or heavy whipping cream. If you have any problems with the nutrition tracker, let us know.

Joy

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


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L-JO888's Photo L-JO888 SparkPoints: (15,429)
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7/23/13 12:42 A

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Thanks for the detailed info Exotec, I actually like the specifics of things... satisfies my need to know the "why"...

Joy, thanks again for making your eating so transparent for the rest of us to learn from! Only part I don't get... how are you adjusting your nutrition tracker? Maybe I can figure it out... off to play around with it.

EDITED to say: figured it out! Thanks all!

Edited by: L-JO888 at: 7/23/2013 (01:01)
Laura


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BUDGETMAW Posts: 2,637
7/22/13 7:24 P

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Add your grams of protein (60) and your grams of carb (20). That's 80. (Easy, right?)

Now multiply that by 4 = 320. (Still easy, right?)

Now the only part that's at all hard. Divide 320 by .15 (That's 100% - 85% = 15% = .15)

320 divided by .15 (yes, get out your calculator!) is 2133. That's how many calories you need to eat to meet your three goals.



HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,170
7/22/13 1:16 P

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I love the about.com low carb site,it's got fantastic info. emoticon

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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JLKL1980's Photo JLKL1980 Posts: 1,151
7/22/13 12:14 P

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Houndlover - maybe you're right on the protein intake. I had been using what Dana Carpender had said to do on her lowcarb radio show.

I found this link on the web that has a protein calculator - after I used it - my protein intake should be 61 grams. This number would probably make my fat percentage go up on my nutrition tracker to a higher level.

lowcarbdiets.about.com/library/blpro
te
incalculators.htm


I'll go make my adjustments now.

Joy

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


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,170
7/22/13 10:48 A

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I would think your protein intake is a little more flexible. You may very well get enough with 60 grams/day, either way, your body may tell you. If you are hungry for more, go for it, if not you are probably fine. It all depends on exercise level since it is the tearing down and rebuilding of muscle fibers that takes the most protein.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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JLKL1980's Photo JLKL1980 Posts: 1,151
7/22/13 9:25 A

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Exotec - Thanks for the reply! I have been listening to Jimmy Moore about his 85% fat, 12% protein ad 3% carbs. I really don't think I can do what he is doing because I would have to consume a lot more in calories to be able to get adequate protein. He must eat in the over 2,000 calorie range.

Houndlover - you were right - it isn't possible to get my protein level where I want it to be on lower amounts of calories.

So, I know I want to keep my carbs at 20 grams. I have heard that I should consume half of my weight in protein grams, which right now would be 87 grams. I want to make sure I get enough protein, too. That left my fat intake as the only other variable. I kind of back pedaled into my answer. The best formula I can do for 1,500 calories would be 72%fat, 23%protein, and 5% carb. If I tried for 85% fat, my protein would suffer.

Here is what I will put on my nutrition tracker:

Calories = 1200-1500

15-20 grams carbs - 96-120 grams fat - 69-87 grams protein

OR

I might go with the 1500 - 1800 calories range (since I rarely can eat less than 1,500 calories and stay satisfied)

20-23 grams carbs - 120-144 grams fat - 87-104 grams protein

Now - I better go copy, paste this onto a word document and save it because I will probably forget how I figured all of this in about an hour.

Thanks Exotec and Houndlover - your replies helped me a lot!

Laura - if you are reading this - hope it helped you. emoticon

Edited by: JLKL1980 at: 7/22/2013 (09:29)
Joy

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


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EXOTEC's Photo EXOTEC Posts: 3,181
7/21/13 11:45 P

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Here's a re-post of a thread I posted here months ago... it's long! But it should help, I hope.
emoticon

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~

I've created something of a "monster" here, attempting some calculations for new members. LOL
So in order to avoid repeated brain-strain, I'll post a cut-n-paste here of an email that I sent to a fellow Sparkie this morning.
Please heed my warnings about math skills and remember this is just a general how-to, not a definitive guide for everybody!
========================================
================
You have to start from the assumption that I'm *lousy* at math!!! Check ANYthing I quote you! LOL

The first thing you need to know is what calorie range you're aiming for, daily. On low-carb, we don't "count calories", but you have to have that information to begin with in order to work out the percentages for the macros.
The percentages I'm using are:
60-80% calories from fats;
20-30% calories from protein;
and whatever *gram value* you choose for carbs.

The carb value is something you'll just have to pick, depending on the plan you're on or whose recommendations you're taking. I've heard anything from 20 grams up to 100. One of the site hosts elsewhere made a remark about there being a "sweet spot" at 72 grams per day. I have no idea how they came up with that ... but I do notice from a purely personal standpoint that I stall if I get far above 50g/day. Keeping it less than 50 is a challenge for me, but that seems to be what "works", if I can just stick to it. [ sigh ]

So, all that gabbiness done with ~
to calculate your fat and protein macros, start with the lowest of your daily calorie range.
Multiply that by the decimal-value of the lowest fat range (0.60 for 60%). That will give you your *calories* from fat. To get the gram value, you must then divide the calories by 9 (because fat contains 9 calories per gram). That will give you a gram value for fats.
Repeat this for the upper range of your daily calories, and the upper range of your fat percentage (80%).
Then do it all again for the protein.

Example:
Say you choose to eat 1200 - 1600 calories per day.
Your fat range is 60% - 80%.
For the low end...

1200 x 0.60 = 720 calories from fat.
720 cal ÷ 9 cal per gram = 80.
The low end of your fat intake would be 80g per day.

For the upper end of the range...
1600 x 0.80 = 1280
1280 ÷ 9 = 142.
The upper end of your fat intake would be 142g per day.

So you'd set your tracker values to 80 - 142.

Protein has 4 calories per gram.
For the same theoretical daily-calorie intake and a protein range of 20% - 30%,
the low end would be
1200 x 0.20 = 240
240 ÷ 4 = 60
The lower end of your protein intake would be 60g per day.

For the upper end
1600 x 0.30 = 480
480 ÷ 4 = 120
The high end of your protein intake would be 120g per day.

You'd set your tracker values to 60 - 120.

I've heard advice that your protein range should be about the same as your *target* weight. So if your target weight is, say, 120 pounds, your protein intake should be right around 120g per day. You just add a little "wiggle room" around that to account for a range.

And the carbs are purely a set gram value, depending on your choice. If you care to do any calculations on it, the range should be 10% or so, and carbs have 4 calories per gram just like protein has.

Keep in mind that although the math is --hopefully-- right, you should adjust it for your own chosen daily calories, and by any other macro range you might prefer. The SP guidelines want us to eat 50% of our calories from carbs! yikes! But the ranges I quoted and calculated up there are general ones that seem to fit with most low-carbers' plans. If you're on a specific one, rework the numbers by their recommendations.

You've at least got the formulas to work from there.
Be sure to check my crappy math! LOL

And don't let yourself get too bogged down by the numbers. This should just give you an overview of whether you're "on plan" or not when you look at your values at the end of the day. You should still be judging your progress primarily by how you feel and then by your weekly weigh-ins. If there's a problem in either of those areas, that would be the time to go back and review your numbers and see if you can figure out where you went astray.


...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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L-JO888's Photo L-JO888 SparkPoints: (15,429)
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7/21/13 10:29 P

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Thanks, Joy and Birgit! Seeing what you both eat is very helpful!

Laura


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,170
7/21/13 9:25 P

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Joy,
I have to admit I'm way too lazy to track. I ballpark amounts and macronutrient ratios at this point. There is one blog post where I recorded what I eat.
It's here:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5360699


1500-1600 calories does not seem excessively low if you don't exercise much. I guess I saw a couple of days where you recorded around 1000 calories.
Either way, you may find that on paleo your energy will increase to where you will enjoy moving more than you have been. That was one of my biggest improvements anyhow.
You can always increase calories slowly if you are worried about gaining or even stalling, just make sure that you are not very hungry at any time as this will make it much harder to stay with healthy foods.
emoticon
Birgit

Edited by: HOUNDLOVER1 at: 7/21/2013 (21:26)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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JLKL1980's Photo JLKL1980 Posts: 1,151
7/21/13 7:41 P

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Birgit - thanks for the info! I have just got over my fear of fat, and now, from what you say, I may have to consider getting over my fear of calories. ha ha

I took a look at your Sparkpage, and you are way more active than me. Just reading about your physical activities and things you like to do wore me out. I have been eating closer to 1,500 and 1,600 calories a day to reach my goals. I really don't want to go higher in calories at this time. I lost 3 pounds last week (some of which had been regain pounds). And I have never been at your body fat % except when I was a teenager.

But in a few weeks, I may face down my fear of calories and go for about 2,000 a day just to see what happens. I have always been the curious and adventurous type.

Is your nutrition tracker public? I'd like to see what you eat in a day.

Joy

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


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,170
7/21/13 6:58 P

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Joy,
I took a look and saw that your calorie levels are extremely low. I probably eat about as much for breakfast as you eat all day.
I would be more concerned about increasing your total intake of fat and also of vegetables to get all the nutrients your body needs, then about macronutrient ratios. The ratios only become important when you eat enough calories. I suspect you could easily go up to 2000 calories and then you would have no trouble getting enough protein (about 80 grams) and also getting enough fat (somewhere between 70-80% of calories). Carbs would be the rest, ideally mostly in the form of veggies and some nuts.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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JLKL1980's Photo JLKL1980 Posts: 1,151
7/21/13 6:02 P

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Hi all - I made my Nutrition Tracker public on my Sparkpage because someone had asked me about my new intake formula that I have just started using this week. (Jimmy Moore's suggestion of 85% fat.)

So I need someone to let me know if I have my math correct. My minimum grams of protein needs to be at 82 grams. (Per Dana Carpender) And I want to keep my grams of carbs at 20 grams because lower is really pushing it. So I guess the only variable would be the grams of fat. Can anyone tell me what that would be for a 1,200 and a 1,500 caloric intake? If I haven't given you enough info, let me know. I thought I did the math right, but I want to be accurate in case anyone wants to look at my tracker.

And this is just my goal - I don't always hit the goal for the day. (Due to temptations.) Jimmy Moore's formula is 85%fat, 12%protein and 3% carbs. I don't think I hit the 3% carbs because 20grams would be too high. What would my formula percentages be?

Thanks!

Joy

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


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