Customized Food Lists: Customize your grocery list by entering the names of the foods you buy, along with a category and the unit of measurement type.Meal Planning Made Easy: Simply enter the ingredients for your favorite recipes and always know at a glance what you’ll need to prep breakfast, lunch and dinner daily.This is why we just keep it simple in our spreadsheets, using the 4-4-9 macronutrient multipliers and encourage our athletes not to sweat the differences this produces compared to food labels and nutrition apps.Streamline meal preparation and grocery shopping with this innovative Meal Planner Spreadsheet, designed to give you full control over your grocery item entries and record of recipes! It’s a digital solution to cookbooks with the added bonus of an electronic grocery list! So what our actual, exact energy intake is, is less important than ensuring we are tracking it the same way day-to-day so that our adjustments do what we intend them to do. We track our nutrition so that we can make informed adjustments based on how our weight responds. In the end, however, being consistent is what’s important, not any specific method of calculation. ![]() This tends to be the (likely unnecessary) concern of the highly meticulous/borderline OCD. The only athletes that might need to worry about this are prepping bodybuilders, and even that is debatable. This can sometimes impact the total calorie count such that the same food when sold in different countries might have a listed energy content that differs by as much as ~10% due to this, plus differences between countries in the government rules for rounding. Some countries determine the amount of carbohydrate in a food in different ways, and calculate the energy content from carbohydrates (and fiber) differently. As you can see, if a lot of the foods you eat are rounded, by the end of the day you can have a large discrepancy.Īdditionally, food labels differ between countries. ![]() Add that to the 27 calories from the 3g of fat and you get a total of 35 calories and not 40. Below we have the label of a popular granola bar.ġg of carbohydrate and 1g of protein is 8 calories. 1,556 calories from carbs and protein added to 477 calories from fat equals a grand total of 2,033 calories. Thus, 53g of fat x 9 calories per gram is 477 calories. Likewise, there are 9 calories per gram of fat. There are 4 calories per gram of protein and carbohydrate, so added together, we get a grand total of 389 grams (of carbs and protein), which we multiply by 4 to get 1,556 calories. The macronutrients I ended up with that day were 53g of fat, 182g of carbohydrate, and 207g of protein. ![]() Using my example above where my app said I ate 2,109 calories but my spreadsheet calculated 2,033, I can outline the discrepancy. However, the coaching spreadsheet we use (and which is common practice among many) uses mathematical formulas to calculate calories from the macro nutrient content of your diet. In the US, the FDA allows food manufactures to round the calories up or down based on specific criteria. On food labels, the macronutrients are typically correct however, the calories sometimes are not (or might not be what you expect). The problem does not lie in the spreadsheet (if the formula entered in the cell is correct), but rather the discrepancy lies in the calories listed on the food label. But, there are new athletes coming to our sport all the time though and it’s worth revisiting. Here is a video that Alberto did back in 2013 on YouTube. Not a large discrepancy, but the fact that the spreadsheet says I consumed 2,033 calories is annoying. ![]() However, when I enter the macros into my coaching spreadsheet there is a discrepancy. I entered all my food into my nutrition tracking app for the day and it states I consumed 2,109 calories.
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