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Old 03-24-2006, 11:11 AM   #1
Steve Johnson
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I need some help figuring this out. As an example, if someone says you should get 30% of your calories from carbohydrates, what does that mean? How do you calculate that? Another example, if I hear something like 10% of your daily calories from fat, what does that mean and how do you calculate that?

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Old 03-24-2006, 11:21 AM   #2
Nick Cummings
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Join Date: Sep 2005
Posts: 1,023
The most simple and effective way that I have found is to use Zone blocks. Each carbohydrate block is 9 grams carbs or ~36 calories. A protein block is 7grams or ~ 24 calories. A fat block is 1.5 grams or ~ 14.5 calories. Search this board for the zone, or read a book by Beary Sears. Also the zone block referrence chart in th FAQ is very helpful.
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Old 03-24-2006, 11:33 AM   #3
Lisa Sorbo
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Join Date: Oct 2005
Location: Corona Del Mar  CA
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In pure math terms (not ease of use like zone) you need to first know how many calories a day you are eating/planning for. take 30%. take 10%. calc the grams per macronutrient.
so, in your example, let us say 30% CHO, 10% FAT leaving 60% PRO (just for examples sake).
Let us say you are eating 1800 kcal per day.
10%=180 - meaning get 180 kcal from fat.
30%=540 - meaning get 540 kcal from cho.
at 9 kcal/gm for fat, this means eat 180/9 or 20g of fat.
at 4 kcal/gm for cho, this means eat 540/4 or 135g of cho.

of course, that doesn't tell you what to eat or how much of it. You need nutrient values of foods for that. This is why people like the Zone so much - 40/30/30 AND it helps you figure out foods and serving sizes to stay with those ratios.

(Message edited by LisaS on March 24, 2006)
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Old 03-24-2006, 03:04 PM   #4
Aaron Wilson
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Join Date: Jan 2006
Location: Melbourne  VICTORIA
Posts: 77
The easiest way to work out what your eating percentage wise is to go to and enter all the food you have eaten and it will tell you exactly what fat, protein and carb % your intake is as well as total calories

Its free and a fantastic nutrittion tool. You also might be suprised by the results.
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