We’ve all heard differing arguments about eating high or low amounts of proteins, carbohydrates, and fats. Some shout, “Low carb is best, with high protein and high fat!” Others claim, “High carb is best, with low protein and low fat!” Just what is high and what is low? Is 30 grams of something low? Is 30 percent high? When you know how to calculate the numbers, you can more easily determine the types and amounts of foods that are right for you.

First of all, let’s briefly discuss the nutrients. The human body requires six essential nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. Only three of the six essential nutrients provide the body with energy. They are the first three (alcohol also provides energy but is not an essential nutrient).

The energy that carbohydrates, proteins, and fats provide to us is measured in the form of calories. One gram of carbohydrate provides our body with about four calories. Proteins also provide four, while fats provide nine calories per gram. Alcohol provides seven.

In order for us to determine the right amounts of energy-giving nutrients in our diet, we need to make calculations involving the amount of calories and grams of the foods we consume. Yes, we are going to do some math. But tracking what, how much, and when you eat provides you with ammunition to take control over your state of nutrition.

If you track the number of calories and grams you consume from carbohydrates, fats, and proteins, you can use the formula below to determine the approximate percentages of each nutrient.

• % in decimal form = (number of grams x 4 or 9*) / total calories

For example, suppose you counted your calories one day and found that you ate 2000 calories. Suppose also that you counted the number of grams of each nutrient you ate and totaled 300 grams of carbohydrates, 60 grams of total fat, 15 grams of saturated fat, and 70 grams of protein. Plugging those numbers into the formula, you determine that 60% of your daily caloric intake (the total number of calories you eat per day) came from carbohydrates, 27% from fat, about 7% from saturated fat, and 14% from protein.

• (300 x 4) / 2000 = 1200/2000 = 0.60 from carbs
• (60 x 9) / 2000 = 540/2000 = 0.27 from fat
• (15 x 9) / 2000 = 135/2000 = 0.0675 from saturated fat
• (70 x 4) / 2000 = 280/2000 = 0.14 from protein

Are these percentages high or low? Well, that depends. The National Research Council’s Food and Nutrition Board, the American Heart Association, and other nutritional authorities recommend that no more than 30% of our daily caloric intake come from fat and no more than 10% should come from saturated fat. Following these recommendations, you would be within the appropriate levels for fat and saturated fat intake.

Different sources make different recommendations for carbohydrates and proteins. For the general populace, most nutritional experts recommend that about 55-60% of our daily caloric intake come from carbohydrates and that about 15-20% come from protein. One popular diet recommends 40% for carbohydrates, 30% for protein, and 30% from fat. Still, other diets restrict carbohydrates to less than 40%. What’s best?

Only your dietitian or doctor can provide you with the best recommendations for you.

Once you know the percentages that are best for you, you can easily calculate how many grams of each nutrient you should consume by using the following formula. You will also need to know what your daily caloric intake should be. (We will focus on how to determine an appropriate amount in an upcoming article.)

• grams = (total calories x % in decimal form) / 4 or 9*

For example, suppose you choose to follow the 40-30-30 recommendation, with 10% of your intake from saturated fat. Suppose also that you would be consuming 2000 calories per day. Plugging in the numbers, you determine that you should consume 200 grams of carbohydrates, about 67 grams of total fat, about 22 grams of saturated fat, and 150 grams of protein.

• (2000 x 0.40) / 4 = 800/4 = 200 grams of carbs
• (2000) x 0.30) / 9 = 600/9 = 66.66 grams of total fat
• (2000 x 0.10) / 9 = 200/9 = 22.22 grams of saturated fat
• (2000 x 0.30) / 4 = 600/4 = 150 grams of protein

Now that you know the formulas for making calculations, you should be better able to take control over the amounts of each nutrient you eat. Crunch numbers, not cookies!