The first thing that you need to know is that the macronutrient ratio of macronutrients is very important. If you are not eating enough protein, then your body will be unable to build muscle mass or burn fat efficiently. On the other hand if you are eating too much protein, it may cause damage to your kidneys and liver due to excess nitrogen retention.
Protein intake should be between 0.8 grams per kilogram of body weight (g/kg) and 1.2 g/kg (1.6 – 2 g/lb).
Carbohydrate intake should be between 45 and 65 percent of total calories.
Fat intake should be less than 15 percent of total calories. Fat is necessary for good health but excessive amounts can lead to high cholesterol levels, which may increase the risk of heart disease and stroke.
The amount of protein and carbohydrate that you consume depends on your activity level. For example, sedentary individuals should aim for a higher protein intake while active individuals should aim for a lower one.
The reason why most people have trouble reaching their daily calorie needs is because they overeat carbohydrates, which leads them to gain weight. This problem can be solved by reducing the amount of carbohydrates consumed and increasing the amount of proteins consumed.
You can easily calculate your ideal macronutrient intake by using an online calculator, such as the one offered by the American Council on Exercise (ACE). This calculator asks you a few simple questions and based on your answers, it provides you with detailed recommendations.
The most important thing to realize is that reaching your ideal macro goals is not as complicated as some people believe. You do not have to count every single calorie that you eat.
The best way to lose weight and stay healthy is to eat a wide variety of nutritious foods in the right amounts to satisfy your daily energy needs.
Minimum protein intake per day: 0.8 g/kg
Optimal protein intake per day: 1 – 2 g/kg
Maximum protein intake per day: 2 – 3 g/kg
How much carbohydrate can I eat?
It is important that you consume at least some carbohydrates. Carbohydrates are an important source of energy for the body and are needed to help the central nervous system function properly. The amount of carbohydrate that you need to consume per day depends primarily on your activity level. Sedentary individuals should consume between 200 and 350 grams of carbs per day, moderately active individuals should consume between 350 and 500 grams of carbs per day, and highly active individuals should consume over 500 grams of carbs per day.
How much fat can I eat?
Fat is an essential nutrient but it also contains a lot of calories. Consuming too much fat can lead to weight gain and diet-related health problems. The Academy of Nutrition and Dietetics recommends that you limit your fat intake to between 20 and 35 percent of your total daily calories.
Are artificial sweeteners healthier than sugar?
Artificial sweeteners are used in many “diet” or “sugar-free” products. These products may be labeled as sugar-free, but they still contain many other artificial chemicals and can potentially cause health problems. These chemicals have a taste similar to sugar but are between 200 and 1300 times sweeter. This vast difference in sweetness can trigger an addiction response from your body and may lead to carbohydrate cravings whenever the product is not present.
There has been much debate over whether these sweeteners are safe for consumption. Some research studies have found a link between the consumption of artificial sweeteners and weight gain as well as diabetes, brain tumors and other health issues.
There are ongoing studies that are examining these possible risks.
In general, I do not recommend consuming diet drinks or other products that contain artificial sweeteners. However, if you do consume them I recommend limiting their intake.
Consume them only on occasion and make sure to drink plenty of water so that your body doesn’t suffer from dehydration.
The calories in juice
Juice is often promoted as a healthy beverage choice. While it is true that 100% fruit juice does contain nutrients, it still has a high sugar content that can lead to rapid weight gain if over consumed.
Drinking a single 16 ounce glass of orange juice, for example, can increase your daily sugar intake by over 50 grams. It is best to enjoy juice in moderation as part of a balanced diet. Make sure to drink plenty of water every day.
How much should I eat?
Are you eating enough to sustain your body’s daily energy requirements?
If you are eating a healthy diet but not gaining weight, then you are probably not eating enough. A simple way to calculate your total daily energy expenditure is to multiply your current weight times 11. If you weigh 150 pounds, then your total daily energy expenditure is 1,650 calories. You need to eat this amount per day in order to maintain your current weight. If you want to lose weight you need to eat less than this amount and if you want to gain weight then you need to eat more.
What is a serving size?
The final step is learning how much food you should be eating from each food group. The easiest way to do this is to learn what a serving size looks like for each type of food. Most food labels include a guide for how many servings are in that package. Read the label and divide the number of servings into the amount you are eating. For example, if the label says the package contains 2 servings and you are eating the entire package, then you have double the recommended serving size.
Here are some sample labels:
Serving Size 1 slice (42g or 1.5oz) Calories 170 Total Fat 4.5g Saturated Fat 1.5g Sodium 410mg Total Carbs 28g Dietary Fiber 1g Sugars 0g Protein 6g
Serving Size 42 grams Calories 170 Total Fat 4.5g Saturated Fat 1.5g Sodium 410mg Total Carbs 28g Dietary Fiber 1g Sugars 0g Protein 6g
Serving Size 1 package (3 oz) Calories 210 Total Fat 8g Saturated Fat 3g Sodium 580mg Total Carbs 31g Dietary Fiber 1g Sugars 0g Protein 7g
As you can see, the serving size and number of servings in a package can vary widely. Be sure to read the labels carefully so you are not overeating.
Another way to measure your servings is by using measuring cups and spoons. The measurements are the same for all foods:
1 cup chopped food (ingredients such as meat, vegetables, or fruit)
1 tablespoon butter or oil
1 teaspoon sugar or salt
1 slice bread or 1 ounce of protein food (such as meat, cheese, peanut butter, etc.
1 cup liquid (such as milk or juice)
Here are some sample measurements:
Food Serving Sizes 1 cup chopped food 1 tablespoon butter, oil, or sugar 1 teaspoon salt 1 slice bread 1 ounce of protein food (meat, cheese, peanut butter, etc.) 1 cup liquid (such as milk or juice)
Now that you have learned the basic information on how to count calories, you can begin planning your meals. Make a list of the foods that you like and that are healthy for you. Consider writing down your daily activities so you can take the steps to ensure you are eating enough to sustain your body. You might find it helpful to use measuring cups and spoons at first until you get more comfortable with how much food you should be eating. Good luck! And don’t forget to come back and let us know how you’re doing!
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Edited: October 6, 2017
Sources & references used in this article:
Sugar–The Sweet Truth by M Henselmans – lauraarnoldandradefitness …
Sugar–The Sweet Truth by INA Team
Nutrition 101 for pharmacists: opinion by BC March – bretcontreras.com
IIFYM: The Good, Bad, and the Ugly by A Martin – Pharmacy Magazine, 2019 – journals.co.za
Micronutrients: What They Are and Why They Matter by WIW Wrong – peak-muscle.com
by Paul Carter| 02/06/17 by K Meyer – avatarnutrition.com
5 Popular Diets Reviewed–What’s the Best Diet For Fat Loss? by WIW Wrong – t-nation.com
Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity by BT Basics, YGTAS Back – rudymawer.com