Controlling your diet requires that you do more than count calories -- you must also track your macronutrient intake. Macronutrients -- protein, fat and carbohydrates -- help determine the amount of fat and muscle you gain or lose. Counting your carbohydrates can help ensure that you have enough energy for daily tasks and athletic events. This becomes particularly important if you utilize a low-carbohydrate diet such as the Atkins diet. Consult a health care professional before beginning any diet.
Step 1
Weigh every food that you eat. Write down the weight. Look up the amount of protein, fat, carbohydrates and calories in each.
Step 2
Record the amount of calories from protein, fat, and carbohydrates in everything you eat. Add these numbers up for each individual meal or snack. Add your total up for the day.
Step 3
Add your total calories from protein, fat and carbohydrates for the day. Divide the total number of calories from carbohydrates by your total number of calories. Multiple this by 100 to get your percentage of carbohydrates.
Things You'll Need
- Calorie and macronutrient guide
- Food scale
References
- "Nutrition: Concepts and Controversies"; Frances Sizer, et al.; 2007
- "The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner"; Lyle McDonald; 1998
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