Practice Calculations




Дата канвертавання22.04.2016
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Practice Calculations:

Alicia ate a meal that contained 42 grams of carbs, 35 grams of protein and 10 grams of fat. What percentage of her meal was carbohydrate, protein and fat.

Step 1: Multiple each macronutrient by the number of calories per gram


  • 42 grams of carbs x 4 calories/gram = 168 calories

  • 35 grams of protein x 4 calories/gram = 140 calories

  • 10 grams of fat x 9 calories/gram = 90 calories

Step 2: Add the calories from all three macronutrients

  • 168 + 140 + 90 = 398 calories

Step 3: Divide the calories from each nutrient by the total number of calories in the meal

  • 168 calories from carbs / 398 total calories = 0.42 or 42%

  • 140 calories from protein / 398 total calories = .035 or 35%

  • 90 calories from fat / 398 total calories = 0.22 or 22%

Step 4: Double check your work

  • Add the percentages together to get 100% = 42% +35% +22%

Kristy (155 lbs) is trying a new diet that provides 1200 calories. She is eating 20% carbs, 50% protein and 30% fat. Is Kristy getting the minimum of 130 grams of carbs/day? Is she consuming more than the recommended 0.8 grams protein/kg? Is she getting more than the recommended maximum of 2 g protein/kg per day?

Step 1: Determine how many calories each macronutrient percentage is providing



  • 1200 calories x 20% (0.20) carbohydrates = 240 calories from carbs

  • 1200 calories x 50% (0protein = 600 calories from protein

  • 1200 calories x 30% fat = 360 calories from fat

Step 2: Divide the calories from each nutrient by the calories/gram each macronutrient provides

  • 240 calories from carbs / 4 calories/gram = 60 grams of carbs (she is not getting the minimum 130 grams/day)

  • 600 calories from protein / 4 calories/gram = 150 grams of protein

  • 360 calories from fat / 9 calories/gram = 40 grams of fat

Step 3: Find Kristy’s weight in kilograms

  • Weight in lbs / 2.2 kg = wt in kg

  • 155 lbs / 2.2 kg = 70.5 kg

Step 4: Determine how many grams /kg body weight Kristy is consuming

  • Total grams of protein / weight in kg

  • 150 grams of protein / 70.5 kg = 2.12 grams/kg

  • Kristy is eating too much protein. She meets the minimum but has exceeded the maximum

Mike is trying to increase his calcium. He drank 2 cups of milk (each providing 300 mg calcium), had one cup of yogurt (250 mg calcium), and 1 cup broccoli (60 mg calcium) today. He needs 1300 mg/day. What percentage of his daily recommend calcium did he consume?

Step 1: Calculate how much calcium he ate total



  • 2 cups of milk with each 300 mg = 600 mg calcium

  • 1 cup yogurt = 250 mg calcium

  • 1 cup broccoli = 60 mg calcium

  • 600 + 250 + 60 = 910 mg calcium

Step 2: Determine his daily % value

  • 910 mg calcium intake / 1300 mg calcium recommended = 0.7 or 70% (Mike needs to consume more calcium)

Dwight is a strength athlete and is consuming 150 grams of protein /day. What is his weight in lbs if he is consuming 1.6 grams of protein/kg? How much weight will he need to gain/lose to meet his goal of 215 lbs?

Step 1: Determine his weight in kilograms



  • 150 grams of protein/day divided by 1.6 grams of protein/kg = 93.75 kg

Step 2: Determine his weight in pounds

  • 93.75 kg x 2.2 kg/lb = 206 lbs

Step 3: Determine the difference between current weight and goal

  • 215 lb goal – 206 lb currently = 9 lbs to gain

Super tough!! If you get this, you’ll get any math question on the test (however I will not make them this tough)

Drew is 160 lbs and eating 1800 calories. He is eating 900 calories from carbohydrates, 25% fat and 1.54 grams protein/kg body weight. Provide the total calories and %of calories for each macronutrient.



Step 1: Determine how many calories/grams from 25% fat

  • 1800 total calories x 25% fat = 450 calories from fat

  • 450 fat calories/ 9 cal/gram = 50 grams of fat

Step 2: Determine grams of carbohydrates and % of calories

  • 900 calories from carbs / 4 cal/gram = 225 grams from carbs

  • 900 calories from carbs / 1800 total calories =50% carbs

Step 3: Determine how much protein is being eaten in grams, calories and percent

  • Find weight in kilograms = 160 lbs/2.2 kg per lb = 72.7 kg

  • 72.7 kg x 1.54 grams protein/kg = 112 grams of protein

  • 112 grams of protein x 4 cal/gram = 448 calories (we can round to 450 calories)

  • 450 calories from protein / 1800 calories = 25% protein

Step 4: Add all the calories, grams and percents together.

  • 900 calories from carbs + 450 calories from fat + 450 calories from protein = 1800 calories

  • 50 grams of fat, 225 grams of carbs, 112 of grams of protein

  • 25% fat, 50% carbs, 25% protein


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