It is a known fact that your nutrition plays an important part in regards fitness and weight loss. I’m not claiming to be a nutritionist or nutrition expert by any means but I do know that with regular exercise and proper nutrition, you will reach your fitness goals.
Most weight loss programs ask you to follow and adhere to a strict calorie target each day. It varies for each individual but is usually from 1500 to 2000 calories a day for those looking to lose weight.
Those calorie amounts are generally broken down into percentages from the 3 Food Groups.
For Example: a 2000 calorie diet would be broken down like below.
30% calories from Protein – (600 calories from protein)
30% calories from Fats – (600 calories from fats)
40% calories from Carbs – (800 calories from carbs)
100% – (2000 Calories)
40% from Protein
40% from Carbs
20% from Fats
Grams from each Food Group Converted to calories
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
For Fat and Weight Loss – 25 grams maximum each meal.
In a sedate or non-active setting your body can metabolize up to 25 grams of carbs in one meal without fat storage.
For Muscle and Weight Gain – 50 to 60 grams per meal adjusted as needed.
For Diabetes: 25 grams is a very small portion so it does not adversely affect or spike insulin levels
Fats: 6 grams maximum each meal. This is the standard for everyone.
Sugar: 25 grams maximum each day. Remember this is a daily total not a meal total. If you eat 5 meals a day you want to average 5 grams of sugar per meal maximum.
Fiber: 25 grams per day minimum in soluble (oatmeal) and insoluble (vegetables) form.
Sodium: 2200 mg day maximum. 1300 mg day if you have high Blood Pressure
Cholesterol: 300 mg maximum daily from foods if you have no health problems. 200mg if you have issues like high cholesterol now, high blood pressure or heart disease.
Average Body Fat Percentages
Acceptable Body Fat Levels for Women
Women under 30: 20% to 28%
Women over 30: 22% to 30%
Women over 40: 24% to 32%
Acceptable Body Fat Levels for Men
Men under 30: 16% to 22%
Men over 30: 18% to 24%
Men over 40: 20% to 26%