DAILY MACRONUTRIENT RECOMMENDATIONS

How many carbs should you eat per day?

How much protein and dietary fat?

Those three macronutrients are important in their own respective ways and making sure that you eat the right amount of each is vital for health and wellbeing. Provided below are recommendations for your daily intake of the three macronutrients based on guidelines in accordance with the National Academy of Sciences and its Acceptable Macronutrient Distribution Range (AMDR).

CARBOHYDRATES

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	LOW	HIGH
1200	135g	195g
1300	146g	211g
1400	158g	228g
1500	169g	244g
1600	180g	260g
1700	191g	276g
1800	203g	293g
1900	214g	309g
2000	225g	325g
2100	236g	341g
2200	248g	358g
2300	259g	374g
2400	270g	390g
2500	281g	406g

INSTRUCTIONS:
Refer to the chart with your total daily calories to determine the estimated amount of carbohydrates you should eat per day, which is presented in grams in a range. The exact amount of carbs you should consume between the low and high figure depends on various factors, such as your health, activity level, and goal, for example. Use your own discretion.

PROTEIN

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	LOW	HIGH
1200	30g	105g
1300	33g	114g
1400	35g	123g
1500	38g	131g
1600	40g	140g
1700	43g	149g
1800	45g	158g
1900	48g	166g
2000	50g	175g
2100	53g	184g
2200	55g	193g
2300	58g	201g
2400	60g	210g
2500	63g	219g

INSTRUCTIONS:
Refer to the chart with your total daily calories to determine the estimated amount of protein you should eat per day, which is presented in grams in a range. The exact amount of protein you should consume between the low and high figure depends on various factors, such as your health, activity level, and goal, for example. Use your own discretion.

DIETARY FAT

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	LOW	HIGH
1200	27g	47g
1300	29g	51g
1400	31g	54g
1500	33g	58g
1600	36g	62g
1700	38g	66g
1800	40g	70g
1900	42g	74g
2000	44g	78g
2100	47g	82g
2200	49g	86g
2300	51g	89g
2400	53g	93g
2500	56g	97g

INSTRUCTIONS:
Refer to the chart with your total daily calories to determine the estimated amount of dietary fat you should eat per day, which is presented in grams in a range. The exact amount of fat you should consume between the low and high figure depends on various factors, such as your health, activity level, and goal, for example. Use your own discretion.

Glossary: dietary fat, goal

Author
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Monster Longe

Monster Longe is a personal trainer in San Diego. He has been lifting weights for +25 years and training clients in the gym and online for about half of that time. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys long walks and leaving buildings crushed and entire city blocks decimated in his wake.

Daily Macronutrient Recommendations

DAILY MACRONUTRIENT RECOMMENDATIONS

CARBOHYDRATES

PROTEIN

DIETARY FAT

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