Next, divide 40% by your daily caloric intake, this number is your carbohydrate intake each day. Divide 30% by your caloric intake, this number is your Protein and Fat intake each day.
Now that you know how many carbohydrates, protein and fats you need each day, you will need to purchase a nutrition counter book. These can be purchased at most bookstores for as low as $510 dollars. They have just about everything that you can consume in them listed in alphabetical order. Find out how much carbohydrates, protein, fats, vitamins, minerals, sodium, cholesterol, and much more for each serving that you consume in your diet.
Lastly, at the end of each day write down exactly what you ate. Then refer to your new nutrition counter book to find out just how many calories you consumed. On your list next to each food, jot down the amount of grams of fat, protein and carbohydrates you ate. Then total up the number of grams per each nutrient and divide them up as followed:
1 Fat gram = 9 calories
1 Carbohydrate gram = 4 calories
1 Protein gram = 4 calories
So if you ate 102 grams of fat multiply 102 by 9 = 918
This means that you ate 918 calories of fat. Compare 918 to the amount of fat calories in your total daily allowance. to do this divide 918 by your total daily allowance= percent of fat calories you consumed
Example:
If your daily calorie intake is 2400. Divide 918 by 2400 = .38
This means that you ate 38% of your total calorie intake from fat.
Do the same for Protein and Carbohydrates. Pinpointing the proper amount of nutrients that you need can be fun and easy. You will be surprised at how fast those calories add up.
