How to calculate food macro in low or high carb diets?
Lets Find Out.
At first Find out your BMR from the app.
If your BMR is 1800 then exclude 500 calories from BMR. Then it remains 1300 calories. So 1300 calorie food chart have to be made for your daily eating.
Here, we will learn about two types of popular carbohydrate diet plans.
These are:
1. Low-Carbohydrate
2. High-Carbohydrate
Macro Ratio For Low-Carb: Carbohydrate - 25%, Protein - 25%
& Fat - 50%.
Macro Ratio For High-Carb:- Carbohydrate - 50%, Protein - 25% & Fat - 25%
The way of finding out macro calculation is same for both low and high carb diet plans.
The Low-Carb Diet Macro Calculations are as follows.
Carbohydrates:- 25% of 1300 calories = 1300 * 0.25 = 325 calories = 325/4 or 81 gm of Carbohydrates.
Protein:- 81 grams(Same as Carb). Since proteins have the same level of energy as Carbohydrates and quantity 25% is both for carb and protien in Low-Carb.
Fat:- 50% of 1300 calories = 1300 * 0.50 = 650 calories\n= 650/9 or 72.22 or 72 grams of Fat.
So this is the amount of need of a 1300 Calorie Food Chart for a person who want to lose his weight in low-carb diet and who has a bmr of 1800 calories in a particular day.
There are some sample foods given below whose are rich in specific macro nutrition.
Carbohydrates:- Rice, Bread, Oats, Lentils, Pulses, Peas, Potato, Banana, Orange, Malta, Apple, Bean, Popcorn, Sugar, Honey.
Protein:- Fish, Chicken, Egg, Milk, Sour Yogurt, Cheese, Lentil Pulse, Mung Beans, Legume Chickpea, Nuts.
Fat:- Ghee, Butter, Olive oil, Coconut Oil, Soybean Oil, Chinese Nut, Wood nut, Mayonnaise, Cheese.
Lets Find Out.
At first Find out your BMR from the app.
If your BMR is 1800 then exclude 500 calories from BMR. Then it remains 1300 calories. So 1300 calorie food chart have to be made for your daily eating.
Here, we will learn about two types of popular carbohydrate diet plans.
These are:
1. Low-Carbohydrate
2. High-Carbohydrate
Macro Ratio For Low-Carb: Carbohydrate - 25%, Protein - 25%
& Fat - 50%.
Macro Ratio For High-Carb:- Carbohydrate - 50%, Protein - 25% & Fat - 25%
The way of finding out macro calculation is same for both low and high carb diet plans.
The Low-Carb Diet Macro Calculations are as follows.
Carbohydrates:- 25% of 1300 calories = 1300 * 0.25 = 325 calories = 325/4 or 81 gm of Carbohydrates.
Protein:- 81 grams(Same as Carb). Since proteins have the same level of energy as Carbohydrates and quantity 25% is both for carb and protien in Low-Carb.
Fat:- 50% of 1300 calories = 1300 * 0.50 = 650 calories\n= 650/9 or 72.22 or 72 grams of Fat.
So this is the amount of need of a 1300 Calorie Food Chart for a person who want to lose his weight in low-carb diet and who has a bmr of 1800 calories in a particular day.
There are some sample foods given below whose are rich in specific macro nutrition.
Carbohydrates:- Rice, Bread, Oats, Lentils, Pulses, Peas, Potato, Banana, Orange, Malta, Apple, Bean, Popcorn, Sugar, Honey.
Protein:- Fish, Chicken, Egg, Milk, Sour Yogurt, Cheese, Lentil Pulse, Mung Beans, Legume Chickpea, Nuts.
Fat:- Ghee, Butter, Olive oil, Coconut Oil, Soybean Oil, Chinese Nut, Wood nut, Mayonnaise, Cheese.
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