Please Scroll Down to See Forums Below So Ive been keeping track of my daily calories, protein (in grams), carbs (in grams), and fat (in grams). However I just read a thread where a gram of protein is 4 calories, a gram of carbs is 4 calories and a gram of fat is 9 calories. My question is since im cutting calories so get cut do I have to change my protein, carbs, and fat from grams to calories and add that to my calories that I write down from the nutrition label? Hope you guys and gals understand what Im trying to ask and thanks for all and everyones help!!!
Calories Question
- Thread starter oar1125
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SgtSlaughter
New member
you should keep track of total caloric intake no matter what (bulking or cutting) to know where you are at in the food-space continum 
Fitday.com will help with calorie counting. You can customize foods and save the exact calories that it has on the label, then just click on the food the next time you eat it. Bunny is a sweetheart and helped me with a lot of diet stuff.
When you are cutting cals is the most important number. It doesn't matter matter how many grams of anything you eat, if you are not below maintenance you will not lose. Although grams do paly a role the big picture is cals.
Bunny is a sweetheart and helped me with a lot of diet stuff. This is what she pointed out to me.
A good starting point is 40% prot, 30% carb, 30% fat. So if you are taking in 2500 cals that is 2500 x .4(40%) = 1000 cals of protein. Divide that by 4 cals per gram and you get 250 grams of protein. Same for fat and carbs.
30% sounds like a lot of fat, but you can get 16 grams of good fat from one ounce of nuts. I get most of my fat from flaxseed oil and pecans, almonds etc...
Good luck and keep us posted.
When you are cutting cals is the most important number. It doesn't matter matter how many grams of anything you eat, if you are not below maintenance you will not lose. Although grams do paly a role the big picture is cals.
Bunny is a sweetheart and helped me with a lot of diet stuff. This is what she pointed out to me.
A good starting point is 40% prot, 30% carb, 30% fat. So if you are taking in 2500 cals that is 2500 x .4(40%) = 1000 cals of protein. Divide that by 4 cals per gram and you get 250 grams of protein. Same for fat and carbs.
30% sounds like a lot of fat, but you can get 16 grams of good fat from one ounce of nuts. I get most of my fat from flaxseed oil and pecans, almonds etc...
Good luck and keep us posted.
sweet man thanks for the info. so lets say my daily total intake is gonna be 2000 calories which means ill be taking in 800 calories (200 g) of protein. DO i subtract the 800 calories of protein from my total calories of 2000? cuz on labels youll have for example 200 calories and 4 grams of protein. Does the 200 calories include the 16 calories (4 grams) of protein. Sorry about being such a dumbass!
No, that is fine, we all start somewhere. Don't be so hard on yourself, you are here to learn. As for the question, let me get this right. I am not sure what you are asking.
Say you did eat 200 cals, and on the label there is 4 grams of protein. You would subtract the 4 grams from the 200 grams goal. There are 16 cals in there from protein, the other 184 cals are from cals and fat.
As for the 2000 calorie goal, that might be to low. I hate to see people pick a nice round number and shoot for it. I have done the 2000 calorie diet. I did lose weight, but strength went down and lost muscle. I am over 220 though. That is what I did before this site. I have learned I can take in a lot more cals and still lose fat and keep tons of muscle.
Post up your height, weight, lifting and cardio sessions per week. My guess is that if you are lifting and doing cardio you will burn over 3000 cals. If you are going for 2000 cals that is too low. I will get a link for you to help with your calorie during a cutter.
Say you did eat 200 cals, and on the label there is 4 grams of protein. You would subtract the 4 grams from the 200 grams goal. There are 16 cals in there from protein, the other 184 cals are from cals and fat.
As for the 2000 calorie goal, that might be to low. I hate to see people pick a nice round number and shoot for it. I have done the 2000 calorie diet. I did lose weight, but strength went down and lost muscle. I am over 220 though. That is what I did before this site. I have learned I can take in a lot more cals and still lose fat and keep tons of muscle.
Post up your height, weight, lifting and cardio sessions per week. My guess is that if you are lifting and doing cardio you will burn over 3000 cals. If you are going for 2000 cals that is too low. I will get a link for you to help with your calorie during a cutter.
SgtSlaughter
New member
Male or Female?
Yes you subract your 800 calories (protein) from the 2000 and subract the calories that make up the Fats and Carbs and what's left you need to add food to eat to total at 2,000.
20 rep range is HIGH... I don't care who you are (male, female... endurance athlete). I'd love to hear your reason for using such a high range and we'll talk you down back to an earthly range that'll build muscle and burn fat more efficiently.
Sprints are excellent HIIT Cardio... 4 days per week can take a toll on you if you're doing serious sprinting. I hope you're streching ALOT and icing knees down after sprinting for injury prevention (training like a pro athlete, take care of yourself like one)
Your initial question was about keeping track of calories... but..
Would you like to review your goals and possibly be able to reach them faster if we go over them and see where you are in relation to reaching your goals?
Yes you subract your 800 calories (protein) from the 2000 and subract the calories that make up the Fats and Carbs and what's left you need to add food to eat to total at 2,000.
20 rep range is HIGH... I don't care who you are (male, female... endurance athlete). I'd love to hear your reason for using such a high range and we'll talk you down back to an earthly range that'll build muscle and burn fat more efficiently.
Sprints are excellent HIIT Cardio... 4 days per week can take a toll on you if you're doing serious sprinting. I hope you're streching ALOT and icing knees down after sprinting for injury prevention (training like a pro athlete, take care of yourself like one)
Your initial question was about keeping track of calories... but..
Would you like to review your goals and possibly be able to reach them faster if we go over them and see where you are in relation to reaching your goals?
Here is a link many use to get a base idea for where to start at cals. I found mine to be a little higher but it will be different for everybody. Go to the male cutting calculator, obviously.
As for the high reps I wouldn't go that high. While cutting I like to lift heavy. Keeps strength high and keeps muscle.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Good luck and keep us posted.
As for the high reps I wouldn't go that high. While cutting I like to lift heavy. Keeps strength high and keeps muscle.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Good luck and keep us posted.
well basiclly im trying to get ripped (cut body fat down). Ive been eating real clean lately and can already ready see positive results from that. I got this workout regimen from Muscle and Fitness which has me doing a total body workout 3 times a week at 20 reps. Once again I would def. appreciate andy and alla dvice that would help me achieve my goals quicker. I know its sounds corny but I started doing this just so I could get ripped for the summer but Im def. liking eating clean and working out. It gives me a great feeling of accomplishment and discipline. So lay it on me boys and girls, im ready to learn!!
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