CARBS, FAT, PROTEIN: HOW MUCH SHOULD I EAT PER DAY?
Protein:
You need to get 10 to 35 per cent of your calories from protein. This means you'll need roughly 50 to 145 grams of protein each day.
Protein requirements are based on body weight. To figure out the minimum amount of protein you need, multiply 0.8 grams of protein by your weight in kilograms. (If you don't know your weight in kilograms, find it by dividing your weight in pounds by 2.2). Getting enough protein each day is easy. A 75 gram serving of meat, chicken or fish has about 18-22 grams of protein. A cup of milk, a 50 g serving of cheese or ¾ cup of beans has 10 grams. Vegetables, fruit and grains also have protein. It all adds up to help you meet your daily needs.
Carbohydrates:
The average 1,800-calorie diet should contain between 210 and 290 grams of carbohydrates each day, which is equal to 45 to 65 per cent of your daily calories. Many people are surprised to learn that the need for carbohydrates is so high – it's about half of your daily calories! Since carbohydrates are the main source of energy for the body and brain, they are an important component of a healthy diet. If you've tried a low-carb diet and felt lethargic or your thinking felt a little 'fuzzy', you've felt the effects of low carbohydrate intake.
Fat:
The average 1,800-calorie diet should have between 40 and 65 grams of fat per day (20 to 35 per cent of calories). The type of fat you eat is very important.
Now, with your ideal daily calorie intake in mind, all you need to do is figure out what 20-30% of it is. (Just multiply your calorie intake by 0.20 and 0.30.)
Then, since 1 gram of fat contains 9 calories, just divide both of your answers by 9.
The amount you get now is the ideal range for how many grams of fat you should eat each day.
Sources: x, x
Interesting post about carbs and ketones: webreakthenwebuild ♥
