Calculating calories

[diego]

I am using this as my guide to daily intake of calories recommended by Lyle McDonald:

Meal frequency: 5
Total caloric intake: 2656cal
Protein intake: 160 gram
Carbohydrate intake: 1300cal of total calories from a mix of starchy and fibrous carbohydrate sources, high GI carbs right after training
Fat intake: 550cal

Per Meal:
600cal
32g protein
260cal carbohydrates
110cal fat



I have being using fitday.com to calculate cals of fats, carbs etc., but am sick of it now because it only gives weight in cups or ounces, and i rather using grams and some of the values it gives to some foods differ from what is written on the box.

My question is, i manually want to calculate them myself and is this the correct rule to calculating cals from grams:

fats: grams x 9 = cals
carbs: grams x 3.5 = cals
protein: grams x 4 = cals

[GhettoSmurf]

ive always heard 1g of carbs = 4 cals. but im not sure what the decimal is closer to - 4.5 or 4.

but other wise yes, you are correct. if a piece of chicken has 0g of fat, 0g of carbs, and 20g of protein. you do (0 x 9) for the fat + (0 x 4) for the carbs + (20 x 4) for the protein. add them all together, and you get 80. so the chicken would be 80 calories.

[GhettoSmurf]

Originally posted by GhettoSmurf
ive always heard 1g of carbs = 4 cals. but im not sure what the decimal is closer to: 3.5 or 4.

but other wise yes, you are correct. if a piece of chicken has 0g of fat, 0g of carbs, and 20g of protein. you do (0 x 9) for the fat + (0 x 4) for the carbs + (20 x 4) for the protein. add them all together, and you get 80. so the chicken would be 80 calories.

[bradley]

carbs=4 calories per gram

[Ace]

fitday will do grams.