Following on from the calculation

The calculation, which we have talked about before, works out how many calories is needed on a daily basis and can be used to be more specific with nutrition requirements. This short post will show you how to work out in grams the amount of fat, carbohydrates and protein you should be consuming.

I will use myself as an example to explain this process:

The calories I should be consuming when I am at complete rest is 1522, however I will add approximately 100-200 onto this because of the level of exercise I carry out. So let's say approximately 1700 calories. The percentage of carbohydrates, fats and protein which I should be consuming is 65% carbs, 15% fats and 20% protein. Using this information, I broke down the calculation below:

Carbohydrates: 0.65 x 1700= 1105 Kcals (I should consume 1105 calories from carbs)

Fats: 0.15 x 1700= 255 Kcals (I should consume 255 calories from fats)

Proteins: 0.20 x 1700= 340 Kcals (I should consume 340 calories from proteins)

See how I have put the percentages into decimals: eg. 65% is 0.65. 

Then, to find out how many grams is needed of these three components, the calories worked out above is divided by the amount of calories in 1 gram of each component (these have been highlighted): 

Carbohydrates- 1105 ÷ 4 = 406 grams

Fats- 255 ÷ 9 = 41 grams 

Proteins- 340 ÷ 4 = 125 grams 

This shows how much of carbs, fats and proteins in grams I should be consuming when at complete rest. This calculation can be used for working out the grams when not at complete rest - all you have to do is use the calculated calorie intake instead of using the at rest calorie requirement.

I'd love to find out your results and if this post was helpful. If you need any help with the calculations please let me know!