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     Fitness Tips For For 5/19/2010

What Percentage of Carbs, Protein and Fat?

I get asked all the time "What percentage of my calories 
should come from carbohydrates, protein and fat?".

There are a couple of answers to this.

1) Traditionally, of the total calories consumed, 55%-60% 
should be from carbohydrate. No more than 30% of the calories
should come from fat (less than 10% should be from saturated 
fat). Protein should make up 10%-15%.

2) More and more I'm reading and hearing in lectures that the
preference is 60% carbohydrate, 20% fat, and 20% protein.

Certainly both are within healthy percentage ranges.

Personally, I tend to lean more toward the second guideline. 
But I don't eat unhealthy wheat or grain products, I get my 
carbs from healthy fresh raw fruits and vegetables.


There are 4 calories/gram of carbohydrate.

There are 9 calories/gram of fat.

There are 4 calories/gram of protein.

To find out how many calories there are and how much 
carbohydrate, protein and fat there is in the foods 
you eat you can visit the USDA's Nutrient Database 
for Standard Reference

OR if you would like a book:

The Most Complete Food Counter by Jo-Ann Heslin 
and Annette B. Natow

Seems close to complete. When you want to know how many
calories, how much fat, saturated fat, cholesterol, 
protein, carbohydrates, fiber, sodium, calcium, potassium,
 vitamins A and C, and folic acid there is in the foods 
you eat. This book has over 201,000 listings of different 
foods. Certainly the best book I've seen of this type.

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What Percentage of Carbs, Protein and Fat?

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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