Helping you learn so you can apply for the rest of your life.
fat 9 calories per gram
Protein 4 calories per gram
Carbohydrates 4 calories per gram
First, you need to find your just how many calories you need to aim for.
It is easy, just go here and get your BMR(Basel Metabolic Rate) .
Now you have your # it is time to do some math.
Fat you want between 50%-60%
Protein you want between 25%-30%
Carbohydrates you want between 20%- 25%
So here are my numbers.
1344. x 0.50=672 calories from fat 672/9= 72 grams of Good Fat
1344 x 0.20 = 269 calories from good carbs 269/4 = 67 grams of Carb
1344 x 0.30 = 403 calories from protein 403/4= 101 grams of Protein
I use the app Fat Secret put in my percentages and it tells me the exact # of each when I input my food and drink. This helps me to stay on track.
I hope this helps take the guesswork out of it.
Love Your Life.