This is a way to calculate protein, carbohydrates, and fat into calories and percentages. You should add up all you food that you eat in one day, in grams, in the different categories (protein carbohydrates, and fat). Then When you have these numbers take the protein and multiply by 4, carbohydrates by 4, and fat by 9. These numbers came from how may calories per gram. Then you add up all those numbers, and that is you total calories. Know that to calculate the percentages of protein carbohydrates and fat take the original numbers when you divide 4,4,9. Take the result of those numbers and divide 2641 with each one, and that will give you the percentages. Here is an
example of every thing that was said.
| Meal #1 | Protein (g) | Carbohydrates (g) | Fat (g) |
| 1 cup oatmeal | 10 | 54 | 6 |
| 5 egg whites | 17.5 | 2 | 0 |
| protein power | 20 | 3 | 1 |
| Meal #2 | |||
| Two Scoops protein power | 40 | 6 | 2 |
| Meal #3 | |||
| 2 cups beans | 24.5 | 59.5 | 3.5 |
| 2.8oz Tofu | 8 | 1 | 4 |
| one cup rice | 4 | 38 | 0 |
| one scoop protein | 20 | 3 | 1 |
| Meal #4 | |||
| Two Scoops protein power | 40 | 6 | 2 |
| Meal #5 | |||
| 2 cups beans | 24.5 | 59.5 | 3.5 |
| 2.8oz tofu | 8 | 1 | 4 |
| broccoli | |||
| scoop protein power | 20 | 3 | 1 |
| Meal #6 | |||
| 2.8 oz tofu | 8 | 1 | 4 |
| protein power | 20 | 3 | 1 |
Carbohydrates 00g x 4 =00
Protein 00g x 4=00
Fat 00g x 9=00