I enter my food into fitday.com some days and here is an example of one day,
percentages and grams:

protein   97 grams   31%
fat         92 grams   66%
carbs    22 grams     4%

Total calories 1294

I used to have a spreadsheet which I put all the calculations into but
obviously I did not have a nice little food database with it like fitday
does. So now I just pick the foods in their list or add my own if I can't
find it and then select what i ate that day.


On 1/21/07, Philip <[log in to unmask]> wrote:
>
> Kristina K. Carlton:
> > >OK, so let's go over the data and see if this helps you
> > figure anything
> > >out. So you're eating about 35% protein, 3-5% carbs and
> > 60-62% fat. Do
> > >you know what that translates into in terms of % of calories?
> >
> >
> > It varies - today I have roughly those ratios and my caloric intake is
> > 1,300
> > - if I stick to what I put into fitday.com so far. That's
> > pretty low but I had a fairly high day yesterday. On other
> > days my caloric intake is anywhere from 1,600 to 2,000 so the
> > grams of protein would certainly be higher than Rosedale suggests.
>
> I'm still not clear on this. Are those percentages of grams of food
> consumed
> or caloric intake? In other words, is it 35% of calories are protein or
> 35%
> of total grams of food consumed, and how do you figure out what your
> macronutrient proportions are? These are the calories per gram of each
> type
> of micronutrient (that someone posted earlier) and proportions of a
> variety
> of diets based on calories, that I recorded, in case this helps:
>
>    carbs - 4 calories per gram
>    protein - 4 calories per gram
>    fat - 9 calories per gram
>
> Protein / Carb / Fat Proportions
> % of daily caloric intake, adult male
>
> Diet                                    Protein
> Carbohydrate    Fat
> Zone                                    30                      40
> 30
> Most hunter-gatherer diets      19-35%          22-40%          28-47
> Rosedale*                               25-30 (60-75g)  20
> 60-65
> US AMDR (2005)                  10-35                   45-65
> 20-35
> Atkins-type diets                       18-23                   4-26
> 51-78
> Dean Ornish                             20                      70
> 10
> Typical U.S. diet                       15.5 (98.6g)    49
> 34
> Stephen D. Phinney**            15 (90-120g)    0                       85
> Pritikin                                10                      80
> 10
>
> *Based on 154 lbs. weight, with 0.5 g protein/lb lean body mass
> **Based on adults with reference weights ranging from 60-80 kg
>