How Much Protein, Carbs And Fats Do You Need In A Day?

In an old article we talked about calories and we calculated how many calories you need to accomplish your goal. This article is about what should those calories be made up of; how much protein, how much carbohydrates and how much fats make up your total calorie goal.

If your calorie goal is 2000 calories, you can’t just eat 2000 calories of sugar and expect to have that lean and fit body. That’s because your hormones will be all over the place and they have such a huge role in creating a fat-burning or a muscle building kind of body for you.

How Much Protein, Carb And Fat For Men

Here are the macronutrient ratios for a male with a calorie requirement of 2000 calories per day.

Plan 1

This is what I would actually recommend for someone who isn’t sensitive to carbs (isn’t sensitive to the insulin spikes in blood sugar and the body can actually use the sugar). So here is how much protein, carbs and fats you should eat in a day:

  • 2,000 calorie diet = 40% protein + 40% carbohydrates + 20% fats;
  • 2,000 calorie diet = 800 cals from protein + 800 cals from carbs + 400 cals from fats;

And since 1g protein has 4 calories, 1g carbs has 4 calories and 1g fats has 9 calories, we’ve got:

  • 2,000 calorie diet = 200 grams protein + 200 grams carbs + 44 grams fats;

Plan 2

If your body is sensitive to sugar, then I would recommend you another plan with different macronutrient ratios:

  • 2,000 calorie diet = 40% protein + 20% carbohydrates + 40% fats;
  • 2,000 calorie diet = 800 cals from protein + 400 cals from carbs + 800 cals from fats;
  • 2,000 calorie diet = 200 grams protein + 100 grams carbs + 89 grams fats;

How Much Protein, Carb And Fat For Women

Here is how much protein, carbs and fats a female with a calorie requirement of 1500 calories should consume per day.

Plan 1

This is what I would actually recommend for someone who isn’t sensitive to sugar:

  • 1,500 calorie diet = 40% protein + 40% carbohydrates + 20% fats;
  • 1,500 calorie diet = 600 cals from protein + 600 cals from carbs + 300 cals from fats;
  • 1,500 calorie diet = 150 grams protein + 150 grams carbs + 34 grams fats;

Plan 2

If your body is sensitive to sugar, then I would recommend you another plan with different macronutrient ratios:

  • 1,500 calorie diet = 40% protein + 20% carbohydrates + 40% fats;
  • 1,500 calorie diet = 600 cals from protein + 300 cals from carbs + 600 cals from fats;
  • 1,500 calorie diet = 150 grams protein + 75 grams carbs + 67 grams fats;

So if you’re having energy crashes or just not having the same energy that you had before, try adding in more fats. Healthy fats are very good for your hormonal system and it will not make you fat. So many people think dietary fat just makes you fat, but it’s not the case with the healthy, natural stuff like: olive oil, coconut oil, unprocessed meat, nuts etc.

How Much Protein, Carb And Fat

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