Tip #19

 

Your current nutrition (the good, the bad and the ugly) 

It’s important to understand the principles of these macronutrients:

  • Carbohydrates: yield 4 calories per one gram
  • Fats: yield 9 calories per one gram
  • Protein: yield 4 calories per one gram

Based on years of research to stay healthy and lean, the generally-accepted ranges have been established for carbohydrates, fat and protein intake. These healthy ranges also help to ensure that a person is getting a sufficient intake of all essential nutrients, vitamins, and minerals.

The Healthy Carb, Fat and Protein Ranges:

  • 45% to 65% of calories eaten should come from Carbohydrates.
  • 20% to 35% of calories eaten should come from Fat.
  • 10% to 35% of calories eaten should come from Protein.

The Numbers You Need to Know

"How much protein should I be eating!"
"I’m not meeting my fat goal. Is this a problem?"
"What’s too many Carbs mean ?"

I like to take a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% Carbohydrates, 20% Fat and 30% Protein, all of which fall into the healthy ranges above.

Because you may be striving to meet optimum inch-loss goals through calorie restriction, I recommend a minimum level of protein—at least 60 grams daily for females and 75 grams daily for males. This requirement will help prevent muscle loss, and promote feelings of fullness or satiety.
Your intake of carbohydrates, fat and protein may be somewhat higher or lower than these recommendations, due to your taste preferences, cooking style, culture, fitness routine, health conditions, and day-to-day changes in your diet.

Don’t panic if you don’t meet these recommendations every single day. Remember, life happens—just do your best to meet at least the minimum recommendations for calories, carbohydrates, fat and protein.

The table below converts these percentages into grams needed each day based on calorie intake:

Nutrient Carbohydrates Fat Protein (Women) Protein (Men)
Healthy Range 45%-65% 20%-35% 10%-35% 10%-35%
1200 calories 135-195 g 27-47 g 60-105 g N/A
1500 calories 169-244 g 33-58 g 60-131 g 75-131 g
1800 calories 203-293 g 40-70 g 60-158 g 75-158 g
2100 calories 236-341 g 47-82 g 60-184 g 75-184 g
2400 calories 270-390 g 53-93 g 60-210 g 75-210 g

Here’s an example of how that might breakdown using our 160 pound person:

Based on 1800 calories.

  • Carbohydrate: 225 g (900 calories)
  • Fat: 40 g (360 calories)
  • Protein: 135 g (540 calories)

Total calories: 1800

— Jaime Brenkus Health Tip 19