Question about 40/30/30 split

Jamidi

I'm confused about getting 40% of my calories from carbs, 30% from protein and 30% from fat.
I have no clue how to calculate this. Carbs are measured in grams so how do I convert that to a calorie?

alittlemopo

Do you have your goals on MFP set to the 40/30/30? If so it will tell you exactly what your daily goals are for each assuming your are tracking carbs/protein/fat.

EccentricDad

Fats are approximately 9 calories per gram. Carbs and protein are approximately 4 (I've read 4.2) calories per gram. If you take the number of grams you're eating of each and multiply by these numbers you'll know your ratio. Now take your calories per macro and divide it by your total calories for the day and you'll know it's percentage. Just make sure that you're hitting the macros properly.

40 carbs should be veggies, fruits, and whole grains (limit sugar)
30 fat should be from polyunsaturated and monounsaturated choices (nuts, fish, seeds, some oils)
30 protein should be from sources that are lean 75% of the time and provide the essential amino acids we can't make ourselves

mockchoc

Go up the top of your screen to goals/change goals/custom to change it there to how you would like it. I prefer mine to be 50/25/25 because I miss carbs too much otherwise.

Jamidi

This is exactly what I needed to know, Thank y'all so much

swolegirlcb

That's the split I use as well and really like it )