Jeri’s Corner l Food and Fitness l Nutrition Components and Calculations

No Comments » Written on February 6th, 2011 by
Categories: Fitness
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Nutrition Components and Calculations

Three nutritional components that are important factors to maintaining or getting to your desired weight goals are Carbohydrates, Fat, and Protein.  Most of the information can be found by researching the web for specific calculators for figuring out how much protein, fat, and carbohydrates you should be consuming.  Other than personal preference, I decided to use the recommend percentage intake from Indoor Climbing

Percent of caloric intake:

  • Protein: 10 – 15%
  • Fat: 20 – 30%
  • Carbohydrates: 40 – 60%

Caloric Intake

This is the first number you need to know.  I am using the calculator provided by to gather the appropriate intake for my level of exercise.  Try this to Calculate your Caloric Intake

The result is a display of varying caloric intake levels that are dependent on your goal.  I will be using two intake numbers.  First, for the days I am off the gym and want to still loose weight when I am not working out.  Second, my intake number for the days I am at the gym.

Protein, Fat, and Carbohydrate Intake

Now you can calculate the appropriate nutritional levels of each.  You will also need to know how to convert grams into calories.

  • Carbohydrates = 1 gram is equivalent to 4 calories
  • Fat = 1 gram is equivalent to 9 calories
  • Protein = 1 gram is equivalent to 4 calories

In my case, here is what I need to consume for days at the gym and days off the gym.


  • Total Calories = 2147
  • Carbohydrates = (50%) 1072 calories
  • Fat = (30%) 644 calories
  • Protein = (20%) 429 calories

Off Gym

  • Total Calories = 1278
  • Carbohydrates = 639
  • Fat = 383
  • Protein = 256

One thing I highly recommend is to keep a food diary for a month to see what you have been eating.  You MUST write down and convert EVERYTHING you eat, a piece of gum, coffee, a piece of candy.  If you can’t determine your intake, I would stay away from that food item.  My food diary revelations were extremely high intake of carbs and fat.  My levels were more than double of what I should have been consuming.

For the second month, I was able to make better food selections to keep me at the ideal intake levels to help me get to my ideal weight.  Yes, it is a pain but well worth the exercise.

Give it a try!

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