Thanks for the reply!!!
Another one,
Lets say i want 60 carbs (from rice) and 45 protein (from chicken breast)
How do you measure rice and chicken? cooked or raw?
Thanks
1 cup of cooked rice yields about 40g carbs. Therefore, 1/4 of a cup of cooked rice yields about 10g carbs, or 60g of carbs is about 1/4x 6 cups = 1.5 cups of cooked rice.
According to
http://www.nal.usda.gov/fnic/foodcomp/search/ , 100g of "chicken breast, oven-roasted, fat-free, sliced" yields 16.79g of protein. Therefore, you have a ratio of 100 g chicken/16.79g protein = 5.96g chicken/1g protein. So, if you want to know how many grams of chicken will yield X amount of protein, then do the following calculation: (X)(5.96). In your case, (45)(5.96) = 268g of chicken.
I could have given you simple answers, 60g carbs from rice is 1.5 cups of cooked rice and 45g protein from chicken breast is about 268 grams of chicken cooked, but I wrote it as it is above to give you an idea of how i go about measuring/calculating macro nutrients in foods.
Like i said before, just have a standard you stick to (EG, dont measure chicken raw one day, then measure cooked another day).
Use the database I pasted a link for above.