How Much Protein, Carbohydrates and Fat Do We Need Per Day?


We’ve all heard the term a “balanced diet”. But we may not know exactly how to ensure that our diets are truly balanced. Getting your diet in balance means getting the right amount of protein, carbohydrate and fat per day to meet your body’s needs.

How Much Protein Do We Need Per Day?

Tuna steak is a source of high quality protein

Tuna steak is a source of high quality protein

Approximately 40 to 70 Gram Per Day

Most people eat more protein than really needed. Experts suggest that about 40-70 grams of protein is required per day.

Your exact protein needs will vary based on your age, your gender and your activity level. Those who work out with weights will certainly need more protein than the person who is sedentary.

When trying to lose weight, experts suggest that it is beneficial to substitute some of your carbohydrate calories with additional protein calories. This will help you feel full and will minimize your body’s ability to store fat.

When choosing protein, be certain to avoid too much saturated fat. Lean protein like fish and chicken will reduce your chances of high cholesterol.

How Much Carbohydrates Do We Need Per Day?

Brown rice is an excellent source of carbohydrates

Brown rice is an excellent source of carbohydrates

Approximately 250 Grams Per Day

Our bodies use carbohydrates for energy. Experts suggest that we need about half of our daily calories to come from carbohydrates.

So, if you eat about 2000 calories per day; that equates to roughly 250 grams of carbohydrates per day.

Low carb dieting is very popular. But, it’s important to understand that not all carbohydrates are created equal. Whole grains, fruits and vegetables are good carbohydrates.

Sugar, white flour and white rice are bad carbohydrates and should be minimized when trying to lose weight, even if you’re not on a low carb diet.

These “bad” carbohydrates raise blood sugar, which increases your production of insulin. Fat can only be stored when insulin is in the body. So, choosing good carbohydrates is an effective way to maximize weight loss.

How Much Fat Do We Need Per Day?

Avocados contain high amounts of healthy fats

Avocados contain high amounts of healthy fats

Approximately 30% of Your Daily Calories

Fat is essential to good health, but it got a bad reputation during the years when low fat dieting was so popular. We now know that, like carbohydrates, which fats you consume are just as important as how much fat you consume.

Experts suggest that you should get roughly 30% of your daily calories from fat per day. This figure should be lower if you’re trying to lose weight.

When choosing fats for your diet, it’s important to choose healthy fats. Olive oil, canola oil, nuts and fish oils are all healthy fats. Butter, lard and fatty meats like bacon are unhealthy fats, and should be minimized.

Eating the right amount of protein, carbohydrates and fats per day is the best way to keep your weight under control and maintain your health. Be certain to take each of these per day recommendation averages and find the right numbers for your body.

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