macronutrient definitions

Hi guys,

hope I named this right, anyway, just a quick question regarding macronutrient intake, ie proteins, carbs and fat.

I seem to be on the right track regarding my diet but Im not sure of a certain calculation.

When we are getting percentages for protein , carbs and fat eg: 50%p 30%c and 20%f. Are we looking at the total protein intake and then multiple it by 4 (fat by 9) to get a calorie value and THEN get the percentage by using total calorie intake.

EG, i get 50g protein, 30g carbs and 20g fat,
50 * 4 = 200 cals
30 * 4 = 120 cals
20 * 9 = 180 cals
total cals = 500 cals

Now i take Protein = 200/500*100 = 40%
Carbs = 120/500*100 = 24%
Fats = 180/500*100 = 36%

OR are we looking at it as im getting 50g protein, 30g carbs and 20g fat and therefore 50% protein, 30% carbs and 20% Fats?

Ive got my diet as the first method and it seems right to me.

Can someone confirm please?

you will need to lower your fats to around 10g per meal if you are working on a 50/30/20% split,it will lower your calorie content per meal. but also those rules are not hard and fast set instong, i would drop your fats to about 10-15g of fat per meal.

Thanks, those were just examples by the way.. Maybe I should post my real diet for you guys to have a look at.

Thanks, those were just examples by the way.. Maybe I should post my real diet for you guys to have a look at.

MikeM1 wrote: Thanks, those were just examples by the way.. Maybe I should post my real diet for you guys to have a look at.

I would do that, DJ helped me quite a bit with mine

ok here goes..

Stats,
height = 186cm
Weight = 82
Age = 26
BF% = 18 (reading from one of those machines at the gym, i personally think my BF is a little lower)
I previously had a diet with much more carbs and i picked up fat so i think im sensitive to them.

This is my daily intake;

5am - 80g oats, 20g raisins,
- 4 eggs (1 yolk), 24g protein (evox shake)

GYM
PWO - 40g whey concentrate (Ondier)(+- 32g protein), 40g dextrose

10:30 - 300g (measured raw) sweet potato and potato mix
- 200g (measured raw) chicken breast

1pm - 200g sweet potato and potato mix
- 200g chicken breast

3pm - 30g almonds
- 24g protein (shake)

5pm - 112g venison mince

6:30 - 7pm - 200g chicken breast with half avo or some veg

9pm - 4 eggs (1 yolk), 24g protein (evox shake), 16g peanut butter

My totals that I have calculated according to a macronutrient books is
Protein = 329g
Carbs = 192g
Fat = 50g
Calories = 2930

If i multiply each of the above totals by 4 and 9 respectively i get to 2500 cals though. I need to go back and make sure that my calculations are right for the calories though.

It may not be the best but its better than the days i thought a yoghurt and apple were a snack..

Your carbs seem a bit high, lower to around 150G for meal 3 and 4. Otherwise seems pretty good. Last meal drop avo for veg.

awesome, was scared you guys were gonna shout at me.. haha

ive just dropped carbs by about 100g pot and cup rice (cooked), i know, got that completely wrong and go the 'belly' to prove it.. Ill reduce again when i cook my next meals.

thanks!!