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How to calculate your intake percentages (fat, carbs, protein)

I'm pleased to report that I did not give in to the cookies or gummy worms in the training class yesterday. I'm also doing really good today. Not even tempted to touch them. I keep reminding myself that I'll never have the abs I'm going for if I don't stop putting that crap in my body lol.

I also got my 2 missed subscriptions (from moving) for Health magazine and they suggest to keep your sugar intake to 10% of your calories.

This is something that my cousin showed me how to calculate and it's actually pretty neat. I can use myfitnesspal to calculate my percentages for the day since it displays what my totals are.

So for yesterday my total calories for the day were (approx) 1596. Carbs and protein have 4 calories per gram, and fats have 9 calories per gram. So you take your daily total for the 3 and multiply it by the corresponding calories. Example:

fat: 29 x 9 = 261
carbs: 268 x 4 = 1072
protein: 78 x 4 =312

I add all these up for a more accurate total of my calories consumed: 1645 is what it totals. So you divide the above numbers by your total calories to see what percentage of your calories are made of fats, carbs, and protein.

Mine for yesterday are:

fat 261 divided by 1645 = 16%
carbs 1072 divided by 1645 = 65% (really high from the sweet potato)
protein 312 divided by 1645 = 19 %

It is suggest that you aim for 40% of your calories coming from fat and carbs, each. And 20% coming from protein. Since I was shown this, it is actually neat to see how you're fueling your body. My cousin aims for higher fats because she feels it suits her body best. Try playing around with these numbers if they aren't working for you. Have fun!


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