Protien, Fat, Sugar, Carbs

mlodac91

I'm getting way too many in my diet. Any suggestions?

deathtaco

ugh...getting too many calories? Eat less?

mlodac91

The thing is, I'm not going over on calories really. Sure, every once in a blue moon. But no, most days I'm dead on my target, or withing 200 cals under.

deathtaco

you said you're getting too much protein, fat, carbs in your diet. Calories consist of those three things. Are you asking for what the general breakdown of those nutrients should be?

shreddingit

fat <60gr
sugar <35gr
protein=1gr per lb of your goal weight

dengarrett

You have me curious - can you make your diary public?

mlodac91

Here's my example from today:


Remaining 102 25 -64 -5 -23 477
cals carbs fat protein sugar sodium

dengarrett

Ok, now this has me way curious. There are 4 calories per gram of protien and carb, and 9 per gram of fat. Based on what is currently in my MFP nutrition right now, here are the counts and expected calories

Fat 66g 594
Carbs 47g 588
Protien 41g 164

That adds up to 1346 calories. But my MFP diary says my current calorie count is 1210.

So.... either the nutrient counts or calorie counts in my recorded food is not accurate.

mlodac91

Totals 1,348 174 112 59 52 2,023
Your Daily Goal 1,450 199 48 54 29 2,500
Remaining 102 25 -64 -5 -23 477
Calories Carbs Fat Protein Sugar Sodium

deathtaco

Ok, now this has me way curious. There are 4 calories per gram of protien and carb, and 9 per gram of fat. Based on what is currently in my MFP nutrition right now, here are the counts and expected calories

Fat 66g 594
Carbs 47g 588
Protien 41g 164

That adds up to 1346 calories. But my MFP diary says my current calorie count is 1210.
So.... either the nutrient counts or calorie counts in my recorded food is not accurate.

41x4= 164
47x4= 188
66x9= 594

=946

Mlodac91: I seriously, have no idea what your question is. Are you saying you're getting too many calories too early in the day?

dengarrett

Ok, now this has me way curious. There are 4 calories per gram of protien and carb, and 9 per gram of fat. Based on what is currently in my MFP nutrition right now, here are the counts and expected calories

Fat 66g 594
Carbs 47g 588
Protien 41g 164

That adds up to 1346 calories. But my MFP diary says my current calorie count is 1210.
So.... either the nutrient counts or calorie counts in my recorded food is not accurate.

41x4= 164
47x4= 188
66x9= 594

=946

Mlodac91: I seriously, have no idea what your question is. Are you saying you're getting too many calories too early in the day?

I mistyped above - carbs are 147, not 47.

I'm not sure about Mlodac's question either, but think I will take my issue to a new topic.

monkeybelle83

I am noticing the same type of thing on my diary. I will be either slightly under goal, or right at, yet I'll be over on carbs, protein, or sodium.. I personally keep the fat either at or under. I have been focusing on carbs, fats, and sodium. I didn't think a little extra protein would hurt too much.

deathtaco

Ok, now this has me way curious. There are 4 calories per gram of protien and carb, and 9 per gram of fat. Based on what is currently in my MFP nutrition right now, here are the counts and expected calories

Fat 66g 594
Carbs 47g 588
Protien 41g 164

That adds up to 1346 calories. But my MFP diary says my current calorie count is 1210.
So.... either the nutrient counts or calorie counts in my recorded food is not accurate.

41x4= 164
47x4= 188
66x9= 594

=946

Mlodac91: I seriously, have no idea what your question is. Are you saying you're getting too many calories too early in the day?

I mistyped above - carbs are 147, not 47.

I'm not sure about Mlodac's question either, but think I will take my issue to a new topic.

ah! my bad! Also, MFP may be subtracting fiber? Check to see if that's the culprit :grumble:

mlodac91

Ok, now this has me way curious. There are 4 calories per gram of protien and carb, and 9 per gram of fat. Based on what is currently in my MFP nutrition right now, here are the counts and expected calories

Fat 66g 594
Carbs 47g 588
Protien 41g 164

That adds up to 1346 calories. But my MFP diary says my current calorie count is 1210.
So.... either the nutrient counts or calorie counts in my recorded food is not accurate.

41x4= 164
47x4= 188
66x9= 594

=946

Mlodac91: I seriously, have no idea what your question is. Are you saying you're getting too many calories too early in the day?

I mistyped above - carbs are 147, not 47.

I'm not sure about Mlodac's question either, but think I will take my issue to a new topic.

ah! my bad! Also, MFP may be subtracting fiber? Check to see if that's the culprit :grumble:

So you understand my question now? Hmmm. What should I do to lower my fat and sugar intake?

deathtaco

Make your diary public.

dengarrett

So you understand my question now? Hmmm. What should I do to lower my fat and sugar intake?

For fat - here are some suggestsions - If you eat a lot of red meat - switch to chicken or pork. Watch out for butter, oil and such.

For sugar - if you drink soda - cut down or switch to diet. Sugary foods such as breakfast ceraal, coffee creamers. Some surprises are fruits as well - bananans have a lot of sugar counted on MFP.

Looking at the food labels you can see which ones have more sugar than others. That works for fat as well (and all the other nutrients).

mlodac91

Make your diary public.

I'd rather not. I know it might help more, but I'll pass.

deathtaco

Aight.

Then like Dengarret said. Lean meats over red meat. Fish and Chicken, turkey.
Don't eat many processed carbs. Keep to oatmeal variations for cereal, don't use high sugar items like syrup, soda, etc a lot.
Eat a lot of fibrous veggies.

Protein, don't worry about it.

mlodac91

Cool, thanks everybody. That should help speed this whole thing up a bunch.

frenchfri87

this is seriously the most confusing thread ever haha..

ruststar

I was struggling to keep my sugar under control and found the major culprit for me was my morning coffee. I switched from coffee mate flavored creamers to Silk Coconut milk and splenda and that's made a huge difference. Plus, I had been logging a generic whole wheat bread which had a high number of sugar grams, and then I checked the label for the brand I was actually using and found each slice had only one gram. I think the more accurate and specific you can be in tracking your foods the better. Stock up on some low sugar snacks (I'm talking vegetables, sugar free jello, stuff like that) to help you get through the day.