Calorie Counter

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Grams or Percentages?

GBNOGBNO Posts: 13Member Member Posts: 13Member Member
Just how many grams is equal to 5% carbs, 25% protein or 70% fat?. I've been hitting my % but exceeding my grams? Am I eating tje wrong foods? Any help much appreciated.

Replies

  • JessAndreiaJessAndreia Posts: 309Member Member Posts: 309Member Member
    Depends on the amount of calories you eat.

    Formula is daily calories x percentage = number of calories for macronutrient. Divide by 4 for carbs and protein, and by 9 for fat.
  • Lillymoo01Lillymoo01 Posts: 2,485Member Member Posts: 2,485Member Member
    As you add exercise the number of calories you can consume increases. While the percentages stay the same, the grams of each macro will increase. There is no such thing as eating the wrong foods as long as you are not eating food that makes you sick.
  • AnnPT77AnnPT77 Posts: 12,796Member Member Posts: 12,796Member Member
    Also, whether you track in grams or percentages, it's not important to be super exact. Weight loss is all about the calories. The macronutrients are about nutrition (energy level, body composition, health, etc.), so still important, of course.

    But humans are very adaptive omnivores. It's good to get enough protein, fats, and micronutrients. But if you're a little bit under on one some days, a little over on that one on other days, and are somewhere in the ballpart most days for all the macros, you'll do fine.

    Best wishes!
  • ahoy_m8ahoy_m8 Posts: 1,882Member Member Posts: 1,882Member Member
    I think of fat & protein macros (and fiber) as minimums. Going over in grams is good!
  • Sharon_CSharon_C Posts: 2,115Member Member Posts: 2,115Member Member
    ahoy_m8 wrote: »
    I think of fat & protein macros (and fiber) as minimums. Going over in grams is good!

    But not if it makes you go over on calories. If you've calculated it right and you hit all of your macros in grams, then you've also hit your calories.
  • AnnPT77AnnPT77 Posts: 12,796Member Member Posts: 12,796Member Member
    Sharon_C wrote: »
    ahoy_m8 wrote: »
    I think of fat & protein macros (and fiber) as minimums. Going over in grams is good!

    But not if it makes you go over on calories. If you've calculated it right and you hit all of your macros in grams, then you've also hit your calories.

    If you set them by percent, yes. If you set them in grams, not necessarily. And @ahoy_m8 didn't mention a carb goal, so wasn't talking "all macros".

    Yes, each macro has characteristic calorie levels. But if I target, based on goal weight or LBM, 100g protein, 50g fat, and let carbs/alcohol fall wherever they land (which I do), I can go over protein & fat, and still hit my pre-exercise 1850 calories: 400 cals protein + 450 cals fat = 850 cals, leaving 1000 calories I can spend however I like. (Mostly, it'll be a boatload of veggies, but often a bit more protein and/or fat, and occasionally IPA).
  • kimny72kimny72 Posts: 14,290Member Member Posts: 14,290Member Member
    ahoy_m8 wrote: »
    I think of fat & protein macros (and fiber) as minimums. Going over in grams is good!

    This is what I do too. And even so, I don't sweat it. I try to get over all three goals, but it's no big deal if I don't. The way I prefer to eat is naturally on the "moderate to high" carb end, so sometimes carbs are way over and something else suffers! As long as that doesn't happen every day, I'm good :smile:
  • PAV8888PAV8888 Posts: 6,034Member Member Posts: 6,034Member Member
    ahoy_m8 wrote: »
    I think of fat & protein macros (and fiber) as minimums. Going over in grams is good!

    Me three!

    Actually I want to be AT or OVER for protein and fiber.

    Generally fats are close enough on their own without any extra effort on my part, and TBH I don't care if they're over or under as long as they're not too low and saturated fats are not too high.

    And the rest can be random :smiley:
  • thanos5thanos5 Posts: 508Member Member Posts: 508Member Member
    this certainly isn't original, but i do:

    1.1g protein x my body weight (multiply by 4 to get calories)

    25% of daily calories from fat (divide by 9 to get grams)

    the rest carbs (daily calories - protein calories - fat calories = carbs calories), divide by 4 to get grams

    edited June 3
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