Wednesday, September 24, 2014
I am made some adjustments to my nutrition tracker. I feel like Sparkpeople was telling me to eat a lot more than I really should be and was slowing my progress. Of course, some of my progress has been slowed because I have lost focus and haven't been as consistent as I should be, but I think some of that distraction is out of frustration with the process. So, I'm hoping by making some changes I can start doing better.
What I've noticed is that, although Sparkpeople recommends you eat 50% carbs, 30% fat, and 20% protein, the ranges don't really match the recommendation. The low end is too low, and the high end is WAY too high. So, I wanted to share with others the way I figure this, it takes a little math, but I will try to keep it basic.
One gram of Carbs = 4 Calories
One gram of Fat = 9 Calories
One gram of Protein = 4 Calories
My current calorie range is 1,700-2,100.
1700 calories * .50 = 850 calories / 4 calories/g = 212.5g of carbs
2100 calories * .50 = 1050 calories / 4 calories/g = 262.5g of carbs
Carb range should be 212-262 g carbs per day.
1700 calories * .30 = 510 calories / 9 calories/g = 56.6 g of fat
2100 calories * .30 = 630 calories / 9 calories/g = 70 g of fat
Fat range should be 56-70 g of fat per day
1700 calories * .20 = 340 calories / 4 calories/g = 85 g of protein
2100 calories * .20 = 420 calories / 4 calories/g = 105 g of protein
Protein range should be 85-105 g of protein per day
So, now I've narrowed my ranges down to actually meet the goals I have placed. Hopefully, this encourages me to keep my meals more balanced. As I adjust my calories down, I will have to adjust the carb/fat/protein ranges, since SP does not do it automatically.
I hope this all makes sense, if someone wants to do this also and needs help, just let me know, I can help!