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Can anyone tell me How many grams of Protien, Carbohydrates,fat, & fiber I should have in a day that is healthy. I am 25 years 200 lbs and trying to keep my calories down to 1700 a day. I want to make sure I am eating too much of one of these.
To figure out the math to determine the number of grams of Carbs, Protein and Fat you should consume, take the total number of calories you are suppose to consume.
Divide it by the precentages you are using. So for Carbs you will have a number of calories that represent a fraction of the total, same for protein and fat.
Then you take each of those number of calories, and you divide Carbs by 4 to get the total grams, Protein by 4 to get the total grams and Fat by 9 to get the total grams. For example:
The Math for a 1200 Daily Calorie Goal:
40-50% Carbs = 480-600 calories (120-150 grams)
25-35% Protein = 300-420 calories (75-105 grams)
20-30% Fat = 240-360 calories (26-40 grams)
Aim for 25 gram or more of Fiber
Aim for 2500 mg or less of Sodium
Aim for 1 Gallon of Water = 16 eight oz cups = 128 oz
Reference: http://www.calorie-count.com/forums/post/8532 .html
I had the same question when I first started counting everything. AFter some research this is what i found for a female in her 20's:
Protein: 200lbs would be 72 grams per day (weight x .36)
Carbs: 180-230g per day
Sodium: 2300-2500 per day
Fiber: 25-30 grams per day to stay regular
Fat: I was suggested to keep it between 10-25% and have most of your fat be from your protein sources and not from candy, soda, and stuff like that.
Hope it helps and good luck with your goals! Drop me a message if you find yourself in need of encouragment, accountability, or just someone to vent to.