School me on calorie counting and macros

[Epic Ed]

Maybe my search-fu is weak, but I'm trying to figure out how all you guys are coming up with your numbers for what you eat and I'm just not getting it. I've never been a guy to measure and count calories, but I'm starting to enjoy the results I'm getting and would like to get a better idea of what's going into my body and what ratios work best for me.

I have no idea where to start. Are there any good threads that already cover this stuff?

[FireGuy]

Protein-4 calories a gram, Carbohydrates-4 calories a gram, Fat-9 calories a gram.

[Epic Ed]

So -- I need a scale to weigh and measure everything? Or is there a "rule-of-thumb" way of determining portion sizes?

[FireGuy]

So -- I need a scale to weigh and measure everything? Or is there a "rule-of-thumb" way of determining portion sizes?

Food scale is a must if you are the least bit serious.

[RoadToRecovery]

So -- I need a scale to weigh and measure everything? Or is there a "rule-of-thumb" way of determining portion sizes?

http://caloriecount.about.com/articl...imate_portions

However - I would sincerely recommend you get a kitchen scale.

A great website for reference on the nutritional value of nearly all foods:

www.nutritiondata.com

As you will learn, I am a big promoter of structure and the only way to be structured is have everything formulated, and calculated. Ask as many questions as you have to and do not be afraid to do your own research.

[brokendown]

I would make a list of foods that you know you will eat with some frequency and write down their nutritional values, on another list you can put the info of foods you eat less often.

This will speed things along, and youll have less fuss, eventually you will remember alot of the facts and not need your list( but dont throw it out.

If you know what value 1 oz of chicken has then you just multiply your oz used times that value..

1 whole egg=70cal*6gr protein*0 gr carb* 4gr fat

4 whole eggs 4 x 70cals=280 cal
4 x 6 gr protein=24 gr protein
4 x 0 carb = 0 carbs
4 x 4 gr fat = 16 gr fat

I make a list with columns , you can add extra columns for whats important to you , like sodium or cholesterol .There are several web sites that have the nutritional value of foods that you can search, and check the labels at the grocery store and compare like foods , there can be a big difference in foods from one manufacturer to another.

[Epic Ed]

I like that plan -- thanks.

[youngster26]

i use a program called fitday you can enter all the labels from food and plan out your meals, very helpful program