needing help understanding protein percentage

hey, everybody

I am new to counting my calorie intake and what percentage of fat, protein and carbs. are in my diet. I have read on other people's post that it should be: mostly carbs, then protein, then fat. However, I try to eat  many things with protein. Then at the end of the day it shows I had more grams of protein than fat, yet my percent of fat is higher in my diet than protein. Can somebody please explain this to me? Is this because it is harder for your body to use the fat? Also, what can I eat, so my protein percent is larger?

thanks!:)

When doing the math, you multiply the number of carbs by 4, protein by 4, then fat by 9. That is why fat has a higher ratio.

I used this website when making my grocery list: The World's Healthiest Foods

http://www.whfoods.com/foodstoc.php

Foods high Protein:

Boiled egg whites (3-6 per day), 1/2 cup of 1% cottage cheese (every day), Spinach, Brocolli, Chicken, Turkey, Salmon, Tuna, Lamb, Adzuki beans, black beans, Special K Soy Protein cereal every morning, Skim Milk, Organic crunchy peanut butter, Blanched Almonds, Tofu, Broccoli 

anzly,

Protein needs to be high to promote weight loss - I am learning this.  Foods that are higher in protein are, of course, your chicken breast and other meats.  A chicken breast can have up to 30 g of protein.  Other meats are good as well.  Cheese has protein, try the sargento light string cheese.  It is pretty good and packs 6g of protein.  Special K now makes a water called Special K2o water.  It is decent and has 5g of protein and 5 g of fiber.  good for you and no after taste.  Almonds and Walnuts are good sources of protein as well as monounsaturated fats.  This can aid in weight loss as well.  Goodness knows I have a lot to loose, but I am working and learning everyday!  Hope this helps.

The dietary guidelines for Americans recommend that you get 45 - 65% of your calories from carbs, 20 - 35% from fat, and 10 - 35% from protein. Based on other things I've read, that 10% number for protein looks a little low to me, but 20% from protein should be ample.

Also, it is my understanding that you do not need to get more calories from protein than from fat. A lot of people are afraid of eating fat, but healthy fats (like the kind you get from olive oil, avocados, nuts, and fish) are actually excellent for you, and some studies have shown that a high-fat diet can actually help with weight loss.