Hello! I am carefully keeping track of my daily nutritional intake on a nutrition calculator, and I would like to know how many grams of protein, carbs, and fat I should be consuming daily. How do I figure that out? I am a 34 year old female, medium build, and weigh 135 pounds. I am moderately active but I do not exercise regularly (something I always plan to change!). The latest dietary recommendations, from the year 2000, are 15% protein, 55% carbs, and 30% fat. I believe that those recommendations are changing, but I cannot find any information on what the new recommendations will be. And to complicate matters for me, those numbers are in percentages and I would like to know how to convert that into grams. What is X, if I need to consume X grams of protein, X grams of fat, and X grams of protein to maintain my wieght? And, say I want to lose 10 pounds at a rate of 1 pound a week. What should my daily caloric intake be, including the number of grams of protein, carbs, and fat? Thank you for taking the time to answer my questions. I am looking forward to your response.
The newest recommendations are 45 to 65% carb, 20 to 35% fat and 10 to 35% protein. The ranges allow for more flexibility in dietary planning.
To figure out what that means in grams you need to first know your calorie intake. Than you need to know that there is 4 cal/gram of carb, 4 cal/gram of protein, and 9 cal/gram of fat. For instance if you were using a 2,000 calorie diet and figuring 50% carbs you would do the following:
2000 x .50 = 1000 cal from carbs
1000 cal (divided by) 4 = 250 grams of carbs
If you were using 25% fat on a 2000 calorie diet you would do the following:
2000 x .25 = 500 calories from fat
500 cal (divided by) 9 = 55.5 grams of fat
If you were using 20% protein on a 2000 calorie diet you would do the following:
2000 x .20 = 400 calories from protein
400 cal (divided by) 4 = 100 grams of protein
I would need further information to actually figure out numbers for you and this is a service I would charge for. But I can give you a site that can help you out with your BASIC calorie needs and you can figure the rest out on your own with the info I gave you above.
YOu can try this site for calorie needs:
Hope that helps you out.
Kim Tessmer, RD LD
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