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Truly Huge Fitness Tips
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Fitness Tips For For 5/19/2010
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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.
Notes:
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?