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How much​ of each macronutrient do you need daily?

Macronutrients are the bulk of what you eat. It consists of fiber, protein, fats, and carbohydrates that make up most of your meals. Micronutrients contain the vitamins and minerals that are present in your food.

Before you start on an extremely low carb diet, please verify the daily requirements you need. This will help you to know how far off from the recommendations your diet will take you.

Eliminating carbohydrates is a goal of many. It is certainly true that excess carbohydrates do contribute to long term problems such as obesity and diabetes as carbohydrates are converted to sugar in your body. However, your body does need carbohydrates.

I have a coworker who is consistently dieting. One morning I brought in a home-made smoothie and we chatted about it a bit. He stated about the high sugars in smoothies. I quickly corrected him, that the smoothie is home-made and I didn’t add any sugars, to which he added that the banana has sugar. That took me by surprise for a second. Sugar has a bad reputation, but we need sugar. What we do not need is large amounts of sugar, refined or not.

Fruits and vegetables are a healthy addition to any diet. If a person tries and eliminates all sugars from their diet, first of all this is next to impossible, second of all this is unhealthy. There are 1.5 grams of sugar in 1 lemon. The fruit which appears to have viurtually no sugar isnt sugar free.

Learn how to eat healthy with macronutrients

Rather than avoiding micronutrients for fear that they will increase your weight and worsen your health. I recommend the books below that will help you to eat healthy with carbs, proteins, and fats.

How much do you need

Your last diet probably consists of the lowering or increasing of any of these macronutrients, but do you know how much you need daily? The Institute of medicine has compiled the amounts needed for people of varying ages since a 3-year-old needs would differ from that of a 50-year-old person.

Macronutrients per age range and gender

Click in table and scroll left to see additional age ranges
 SourceAge 1-3Female 4-8Male 4-8Female 9-13Male 9-13Female 14-18Male 14-18Female 19-30Male 19-30Female 31-50Male 31-50Female 51+Male 51+
Protein, gRDA13191934344652465646564656
Protein, % kcalAMDR5-2010-3010-3010-3010-3010-3010-3010-3510-3510-3510-3510-3510-35
Carbohydrate, gRDA130130130130130130130130130130130130130
Carbohydrate, % kcalAMDR45-6545-6545-6545-6545-6545-6545-6545-6545-6545-6545-6545-6545-65
Dietary fiber, g14g/1000 kcal1416.819.622.425.225.230.82833.625.230.822.428
Added sugars, % kcalDGA<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%
Total fat, % kcalAMDR30-4025-3525-3525-3525-3525-3525-3520-3520-3520-3520-3520-3520-35
Saturated fat, % kcalDGA<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%<10%
Linoleic acid, gAI7101010121116121712171114
Linolenic acid, gAI0.70.90.911.21.11.61.11.61.11.61.11.6
  • RDA = Recommended Dietary Allowance
  • AI = Adequate Intake
  • UL = Tolerable Upper Intake Level
  • AMDR = Acceptable Macronutrient Distribution Range

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Niki
Author: Niki

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