Ideal % of fat, protein, carbs per day?
Hi, another new user here! I find the Nutrition Report analysis is really helpful; for me that letter grade is an awesome motivator to do better. But I've searched and searched, and haven't found an explanation of the recommendations upon which it is based.
Specifically:
- What are the target percentages for fat, protein, carbs per day?
- What is the target number of grams of fiber per day?
- What is "other", and what is an appropriate value for it?
- What are the daily targets for min/max sodium and max cholesterol?
- Are there other factors should I be shooting for (fresh veggies, for example)?
I'd love to preplan my menus (my diet profile tells me to!), but it's pretty hard absent these answers! Simply knowing the targets would be a HUGE help. It would be a good motivator for me too: I feel the knowledge would empower me in my efforts to take responsibility for my weight loss.
Anyone know of an article that spells it all out?
The most recent Dietary Guidelines for Americans suggest that about half of your daily calories come from carbohydrates. A person who eats approximately 2,000 calories per day should take in about about 250 grams of carbohydrates.
"The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. This protein RDA is said to meet 97.5% of the population's needs."
Currently, the recommended amount of protein for most adults is around 0.8 grams of protein per kilogram of bodyweight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds (75kg) would need about 60 grams of protein per day. The suggested amount of fat would be about 65 grams per day for a 2000 calorie per day diet or 80 grams of fat per day for a 2500 calorie per day diet. The fats should come from monounsaturated and polyunsaturated fats rather than saturated fats or trans-fats.
Carbs Goal: about 250 grams per day
Protien Goal: 127lb = 58kg x .8 = about 46 grams per day
Fat Goal: about 65 grams per day
Also check out Netrition RDI page:
http://www.netrition.com/rdi_page.html
Besides the above I focus on FIBRE trying to get 35 grams per day plus, fresh and and unprocessed whole foods and 30-60 min of exercise every day. Water, water, water.
Good luck.
Skiier -- thanks! This is exactly the information I was after.
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