How to calculate your calorie intake

This might be intense at first…if you’re not a math person you can skip the math and look at the websites below to help you with finding calorie intake.

Fats: ______g X 9  = _______Kcal

Protein: ______g X 4 = _______Kcal

Carbohydrates: _______g X 4 = ________Kcal

Percentages:

(Kcal total from fat, protein, or carbohydrates/total Kcal) X 100 = ________% Kcal recommended for daily intake of nutrient.

Total kcal comes from the food label. It’s the total calorie number.

All up all the numbers at the end of the day and then divide the out one of your totals from carbs, fats, and protein. You would then multiply it by 100 and this will give you your percentage of your total calories from the day.

Example:

2136 total calories from the day and for carbs I had 851 total calories for the day. You then divide 851/2136=0.4 (I rounded up) then we multiply the 0.4 X 100= 40%

So if you’re trying to lose weight cutting back 100-200 calories a day will help. 1 pound of fat = 3500 kcals. So buy cutting out those calories will help you lose weight. Most people cut carbohydrates (bad simple and refined carbs)

Daily recommendations for intake of Fats, Carbohydrates, and Protein

Fat: 20%-35%

Carbohydrates: 45%-65%

Protein: 10%-35%

You can go onto www.choosemyplate.gov and make sure your getting your correct amount nutrients needed daily.

If you click this link below, this gives you your total daily energy expenditure (TDEE). This is the amount of calories you burn in one day. On the site they call TDEE maintenance.

http://www.freedieting.com/tools/calorie_calculator.htm

This website also a Carb, Protein, and Fat calculator which is pretty awesome and can help you figure out how much to take in daily.

Here is an example of looking at foods and calorie and macro-nutrients.

Vegetable Calories and Macro-Nutrients

Vegetable	Serving	Calories	Kilojoules	Carbs (g)	Protein (g)	Fat (g)
Asparagus	raw, 4 medium spears, 2oz	11	48	2.2	1.3	0.1
Beans, Kidney	boiled, 1/2 cup, 3oz	108	451	19.4	7.2	0.4
Brocolli	1 cup chopped, 3oz	35	146	5.6	2.4	0.3
Cabbage	1 cup shredded, 5oz	41	172	9.8	2.1	0.1
Carrots	1 cup chopped	52	219	12.3	1.3	0.3
Cauliflower	1 cup chopped, 3.5oz	23	95	4.1	1.8	0.4
Celery	1 cup chopped, 3.5oz	14	58	3.6	0.7	0.2
Corn (kernels)	1/2 cup kernels, 3.5oz	354	1479	82.3	10.8	4.3
Corn on cob	1 large ear, 5.5oz	140	588	33.3	4.7	1.1
Cucumber	1/2 cup slices (with skin), 2oz	7	28	1.3	0.3	0.1
Lentils	1/2 cup boiled, 3.5oz	115	480	19.9	8.9	0.4
Lettuce (iceberg)	1 cup shredded, 1.9oz	8	35	1.7	0.5	0.1
Mushrooms	1/2 cup pieces, 2.5oz	20	83	3.8	1.4	0.4
Onion	1/2 cup chopped, 3oz	36	150	8.6	0.8	0.1
Peas	1/4 cup, 1.5oz	36	151	6.7	2.3	0.1
Peppers (bell or sweet)	1 cup sliced, 3.2oz	18	77	4.2	0.8	0.2
Potatoes	1 potato, baked with skin, 7oz	255	1065	58.1	7.0	0.4
Pumpkin	1/2 cup mashed, 4oz	23	95	5.6	0.8	0.1
Spinach	1/2 cup, 3oz	20	82	3.2	2.6	0.3
Sweet potato	1 cup, baked, with skin, 7oz	180	752	41.4	4.0	0.4
Tomato	1 tomato, raw, 2.2oz	11	47	2.4	0.6	0.1

http://icantseeyou.typepad.com/my_weblog/2008/03/vegetable-calor.html

If you have the time, check out this website below. This site has a huge list and gives energy levels of food.

http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data2a.html

This blog post is for those who want to keep track of their nutrition. I would recommend trying it out one day. Take a picture of everything you eat and try out the formulas to see if you’re staying in your calorie level. It always good to see how much food you need to take in and make sure your getting all the right amount of nutrients. There are programs and apps that can track your meals for you. Nutrition is a huge impact of overall health and abs.  But try to touch base and track your nutrition so you can map out all the bad foods and start replacing with good macronutrient foods. If you have medical issues or medication, always talk to your doctor about dieting and weight loss. Also talking to a professional nutritionist will help with mapping out a diet plan.

Also, track your sodium intake. We tend to have too much sodium in our diets. The Dietary Guidelines for Americans recommended reducing sodium intake to no more than 2,300 milligrams per day. However, those with hypertension, over the age of 51, or who are African American, should consume no more than 1,500 milligrams of sodium per day. This recommendation includes over half of all Americans. Sodium is important because it is necessary for water balance within cells, and is involved in proper functioning of never impulses and muscles. The website below is a great resource and information on sodium and the human body.

http://www.ext.colostate.edu/pubs/foodnut/09354.html

I hope you found this blog informational. It’s a little hard at first but, this is the first step look at your diet and make sure your getting exercise, sleep, lowering stress, and drink water.