How to figure carbs???

[jjangel]

I believe I'm suppose to be eating equal protein and carbs according to things I've been reading (to loss fat, gain muscle) but I'm confused on how to figure the carbs. Say I were to eat 40% of my diet in carbs - do I count "total carbs" from the box listing or just "others" excluding sugars? If so, how do I figure in the "carb - sugars"?
thanks

[WarPoet]

Carbs and proteins both have 4 calories per gram where as fat has 9. If you were on a 2000 calorie and day diet and 40% of your calories are carbs then that would be 800 calories for the day. Now if you want to know how many grams of carbs that is per day simply devide by the number of calories in a gram 800 caloeries/4 cals in a gram = 200 grams of carbs for the day.

[jjangel]

Got it, this is very helpful. I can now see I'm eating too many carbs and not enough protein and I eat all day long. Any suggestions on proteins with low carbs - I know about tuna, cottage cheese and I found a protein bar with low carbs from EAS.
I also take a protein drink after lifting and cardio but I have to mix it with milk and a little orange juice to cut the texture/taste (soy-lina).

[WarPoet]

Low fat meats like chicken breast and milk fed veal are good. Lean beef like eye of round is ok. Egg whites are good too, you can use some yolks.