Weight Loss
Moderators: devilish_patsy, spoiled_candy, coach_k, nycgirl, Mollybygolly

# Recommended Amounts of Fiber, Fat, Protein, and Carbs

I've been scouring the web trying to find the recommended amount, in grams, of fiber, fat, protein, and carbs for weight loss, but can't find anything.  Anyone have any idea?

7 Replies (last)

It's not measured in grams, it's measured in % of total calories.

for women the recommended amount of fiber is -25-35grams protein is at least 40-50g per day fat I believe is 30-50gs and carbs the minnimum to avoid ketosis (just google it) is 130g daily but it can go as high as 2-300 g per day.

Thanks guys ........ I did google but I guess I was using the wrong terms.

This helps - thanks very much!

ok I need to step in

The grams of carbs, fat, and protein are based on your weight and on your personal calorie level so no one will be exactly the same. Since I do not know your weight or your calorie level I will just give you generalities

A good rule of thumb on percentages is

Carbs 50-60%

Protein 15-20%

Fat 25-30%

So if you eat 2,000 calories a day you would multiply 2000 by 55%, which would give you 1,100 calories of your day from carbs, then you divide that number by 4 since avery gram of carb has 4 calories which = 275 grams of carbs. Your protein is done the same multiply calorie level by 20% and then divide by 4=rams of protein.

Now fat is different you multiply your calorie level by 25% but divide this answer by 9 since every gram of fat has 9 calories. So fat grams would be around 55( just make sure they are from a good source not mcdonalds:)

You can manipulate the carb,fat and protein percentages but it all has to =100% example, 60% carb, 15% protein, 25% fat.

I do not recommend going below 160 grams of carbs a day, your brain functions mainly on carbs and it is your body's main energy source.

Generally a good level of fat grams could be anywhere between 50-75, too low and it will not help your good cholesterol, and very low fat diets are only used for serious health conditions, such as pancreatitis.

Jennifer DTR( Dietetic Technician Registered)

yeah i'm in a nutrition class, I was just giving the min. FDAs I remembered from class. I may have underestimated fat intake though.

Thanks for clarifying healthieryou : )

Jennifer, I appreciate your interest in health and nutrition, but as you are not a Registered Dietitian or Certified Diabetes Educator, you need to be careful about the "services" you are offering on your website. (ie: diabetes education and meal planning) You are not qualified to treat people with chronic diseases and should not be representing yourself as such on your website.

I would encourage you to go back to school and get your RD to build some credibility in this field. You are setting yourself up for the possibility of some lawsuits.

And, yes, I am an RD and CDE with a masters degree in nutrition and over 15 years experience.

Jennifer, Thank you , thank you, thank you !! I have been looking online for this information for 2 days !!!. Your info was a God send. Would you have any idea how much fiber I should have as well ? I plan on eating between 1800 - 2000 calories .

Thanks, Deborah

7 Replies