calories or carbs or fat

all 3 but make sure you can read them properly...they have a per serve or per (insert figure here) gram reading...something like a yoghurt might say:


Serving Size 200g
2 Serves Per Container

Per Serve Per 100g

Fat 5g 2.5g
Protein 10g 5g
Carbs 30g 10g

now if it's one of those small ones which is 200g, some people read the per 100g instead of the per serve which means they have had twice as much cal's as they thought they did and screw up everything

basically make sure you check the servings per container vs the total serving size
 
Calories come from protein, carbs, fat and alcohol in the following proportions:

Protein: 4cals/g
Carbs: 4cals/g
Fat: 9cals/g
Alcohol: 7cals/g

The only fat truly bad is trans fats (hydrogenated anything).

Balance your diet, make it 40/30/30 - 40/40/20, expressed and percent of calories eaten per day.

So, on a 2400 cal diet:

2400cals * 0.4 = 960cals
960cals/4cals/g protein = 240g protein

same for carbs

2400cals * 0.2 = 480cals
480cals/9cals/g fat = 53g fat.

Are you following?
 
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