Carbohydrates, fat, and protein – these three macronutrients provide your body with the energy it needs to function properly. But what percentage of your daily caloric intake should be attributed to each of these categories? There is a lot of conflicting information in the media caused by fad diets, most of which make at least one of the macronutrients “the enemy”. The truth is, you NEED all three. I’ll go through what they do, the amounts you need, and how to calculate your ratio as recommended by the Dietary Guidelines for Americans.
Carbohydrates
They give you energy, improve digestion, promote heart health, and lower your risk for certain cancers. 45-65% of your daily caloric intake should come from carbs.
When choosing carbohydrates, look for sources that are high in fiber and nutrients. Several delicious options are fruit, vegetables, whole grains, and beans.
For grains such as bread and pasta, you want the first ingredients to be "whole wheat" or "whole grain". Unfortunately, packaging is often deceiving, so check the nutrition facts label.
Fat
This macronutrient plays a vital part in insulation, cell structure, nerve transmission, vitamin absorption, and hormone production. Recommendations emphasize eating 20-35% of your calories from fat.
There are several different types of fat:
- Unsaturated fat
- Saturated fat
- Trans fat
Unsaturated fats include avocados, nuts, olive oil, cold-water fish, corn, soybean oil, flax seeds, and safflower oil.
Sources of saturated fat are red meat, coconut oil, full fat dairy products, and palm oil.
Trans fats are unsaturated fats that have been modified to be solid at room temperature. Avoid these as much as possible. You can identify trans fat in a ingredients list by the names of fully hydrogenated or partially hydrogenated oils.
Protein
Your body uses protein as building blocks for bones, muscles, cartilage, skin, and blood. It also helps repair tissue. You should aim to consume the remainder of your calories (15-35%) from protein.
Sources of complete protein are meat, seafood, eggs, dairy, soy, quinoa, and buckwheat. You can also combine the following sources of incomplete protein to form a complete protein:
- Grains
- Legumes
- Seeds
How to Calculate your Ratio
Understanding your macro-nutrient ratios helps when comparing what you are currently consuming to the recommended amounts to see if you are on track. Don't get caught up on constantly keeping track of your macro-nutrients! Let it be a general guide for maintaining a balanced diet.
Below is an example of how to calculate the recommended daily macronutrient intake for a person consuming 2,000 calories per day.
Daily calorie intake x recommended percentage = recommended daily calories
Recommended calories divided by grams per calorie = recommended grams
Carbohydrates
45%
2,000 calories x 0.45 = 900 calories from carbs
900 calories divided by 4 *= 225 grams of carbs
65%
2,000 calories x 0.65 = 1,300 calories from carbs
1,300 divided by 4* = 325 grams of carbs
*There are 4 calories per gram of carbohydrate.
Fat
20%
2,000 calories x 0.20 = 400 calories of fat
400 calories divided by 9* grams = 44 grams of fat
35%
2,000 calories x 0.35 = 700 calories of fat
700 calories divided by 9* grams = 78 grams of fat
*There are 9 calories per gram of fat.
Protein
15%
2,000 calories x 0.15 = 300 calories of protein
300 calories divided by 4* grams = 75 grams of protein
35 %
2,000 calories x 0.35 = 700 calories of protein
700 calories divided by 4* grams = 175 grams of protein
*There are 4 calories per gram of protein.
Based on the Dietary Guidelines for Americans, a person with a daily calorie intake of 2,000 should consume the following:
- Carbohydrates: 225 to 325 grams or 900 to 1,300 calories
- Fat: 44 to 78 grams or 400 to 700 calories
- Protein: 75 to 175 grams or 300 to 700 calories
The thoughts and information set forth on this website are not intended to provide medical advice and are not intended to treat, diagnose, or prevent any disease or ailment. The material provided on this website is for informational purposes only and should never be used in lieu of formal medical diagnoses or treatment with a qualified physician. All individuals should undertake a complete physical before commencing any diet, exercise or health program.
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