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new- How many grams of Protien, Carbohydrates,fat, & fiber

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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.


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The recommendation is to have a good ratio of calories, 40-50% Carbs, 25-35% protein, 20-30% fat. Under 2500 mg of sodium and over 25 grams of fiber. This information can be found once you enter information into your Food Log and using the Analysis tool from the top menu.

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: .html
Well it really depends on what you choose your diet to be made up of. Do you want to eat a more protein heavy diet, or focus more on carbs? Usually you want your ratios to be about: 55% Carbs, 20% fat, and 25% protein. This means that with 1700kcal per day, you should have:  234 gm  CHO (carbohydrate),  no more than 38 gm  from fat, and  106 gm protein.  Everyone should aim to get at least 25 gm fiber per day. I hope this helps!
You have been so helpful! Thank you!
Thank you! Your post is exactly what I was looking for!

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.



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