whats the whole percentage thing about

i dont understand what the percentage thing is about in the anlysis section of  my report.  what should my percentages be on the fat, protein, and carbs

I don't know either, I would also like to know, I know this dosen't help you but, It is a very good question.

look back through the posts - everbody is a bit different but 60 carb, 20 fat and 20 protien seems popular.

the ratios are based on the fact that your body needs all three of the macro-nutrients (fats carbs and protein) in order to function well.

there is a range of numbers that will work, but the main thing is to get the fat % below 30, the protein % above 20, and you'll find the carbs will take care of the rest!!

the pie chart in "analysis" shows the ratio in % of calories you have eaten, but the figures right next to it show the actual grams of each. 

you can figure out how many grams you need after you choose a ratio, because fat grams have 9 cals each, carbs and protein have 4 cals each.

for example, when i was at 1600 cals, i needed 200 gm of carb, 100 gm of protein, and 44 gm of fats.  that was to maintain a 50% carb 25% fats and 25% protein ratio.  (50% of 1600 is 800, divided by 4, = 200, and so on.)

I use the analysis tool to help me keep balanced.  I try to keep fat under 25% and make sure I get 100 grams of protein, no matter what the percentage.  I also check sodium to make sure I'm under 2500 mgs a day, and fiber to make sure I'm over 15 grams a day.  I try for 20 grams of fiber.

I add foods to my log before I eat them, then click on analysis.  If it's unbalanced, I go back and rethink my food choices.

It's a tool to be used to help you, not a set of rules.

Claire

I have been closer to 40-45% carbs 35-40% protein and 20% fat each day. As I am trying to build muscle, I want to make sure I get enough protein. I am not losing as fast now, but am starting to get some noticable mass. I don't feel good (strong and full of energy) unless I get a good deal of protein each day.

I try to shoot for 20-30-50 for fats, proteins, carbs.   If I didn't pay attention, I think I'd be 70 carbs, 25protein, and 5 fats!   So that lil pie keeps me in balance and has taught me a lot!

So is it nesessary to stay in the 30/30/40 range or will JUST counting calories still work.  yesterday was (see below) for me. 

Fat - 39.4% (57 grams)
Protein - 16.7% (54 grams)
Carbohydrates - 43.9% (142 grams)

yeh is 30/30/40 a good range? I didnt know how that worked either.

So do I have to follow this also or can I JUST count calories?

the idea of the percentages is just to make sure you are getting the requirements your body needs. counting calories will work by itself, in the sense that you will loose pounds. but it may not be the most healthy. as long as you are being conscious about what you are eating the percentages should be ok. carbs for me always seem to high but alot of it is coming from fruit which is ok. just make sure that your calories are not coming from all unhealthy foods.

Yesterday for me:

Fat - 17.0% (39 grams)
Protein - 41.7% (213 grams)
Carbohydrates - 41.3% (211 grams)

I think what you want is to be sure you're getting proper portions from all your food groups.  So for example you can't get all your daily calories from carrots.   Yes, carrots are healthy, but you need some protein and fat in your diet.   Fat for example helps you absorb your other nutrients your body needs.   You can read the articles here on the site to see why we need different nutrients. 

If the percentages aren't really doing it for you, you can break it down more like the food pyrimid we learned growing up.  For my diet, I'm sticking around 1200-1500 calories (usually on the lower end).  Everyday I get 2 servings of protein, 2 servings of starch, 3 veggies, 3 fruit, 1 dairy and 1 fat.  Now just watching the calorie content and composition of different foods my pie chart is typically 20-30-50.  The numbers add up, my pie is happy, and I'm learning to make better food choices. 

nymo, rhegs, and doug- I see.  Looks like you guys have this thing down pat! I am doing pretty good, but it seams my food is burning off faster and I am getting hungry again about an hour after I eat.  I used to eat what I wanted for meals and it wouldn't get hungry for hours, if I am hungry at all.  I'd have to make myself eat dinner just cause I knew what time it was.  Of course I was also eating large meals when I ate, so.... Thanks for your support!

Jenn, I can relate to you about being hungry an hour after you eat. Happens to me too....that's why I eat 'mini-meals'.....about 6 times a day! I live alone, so it's easier to do than if you have a family. I find it's better for me that way....if i'm hungry, I'll grab a tomatoe and eat it...or a piece of fruit...and water water water.....

I try to include meat in one of the meals to keep my protein up - chicken usually, and maybe the odd pork chop once in a while.

Still think you're feeling hungry?  Drink a glass of water!   I have read that often our weight troubles can be linked to misdiagnosing thirst for hunger!   You should be drinking tons of water a day to begin with!  I usually shoot for around 80oz.

Protein is really good and helps jump start you if you get some in right away at breakfast.   I usually try to have a half serving of protein such as a hard boiled egg, a 1/4 cup of cottage cheese or a Tbsp of peanut butter on some celery.  This way you get that kick start in the morning and you can spread out your protein over the course of the entire day.