How much protein, carbs, sugar, fat is enough for daily intake?

What is a recommended amount of protein, carbs, sugar and fat for a day?

How much protein, carbs, sugar and fat is enough for daily intake?

The optimal daily intake of protein, carbs and fat depends on:
- Whether you are a teenager or adult
- Whether you are a male or female
- What is your weight
- What physical activity you do

How much protein to eat per day
- Between 0.8 and 2 grams per kg of body weight.
- Men generally need more protein.
- You need more protein if your physical activity is higher. For example, if you have active job, you are an athlete or you work out.
- To gain muscle you need more protein.

How much carbs to eat per day
- Between 45% and 65% of your daily calories should come from carbohydrates.
- The higher physical activity requires the higher intake of carbs.

How much fat to eat per day
- Between 20% and 35% of your daily calories should come from fat.

How much sugar to eat per day
- It is not recommended to eat more than 25-30 grams of free sugar per day.

Excessive intake of protein, carbs, fat or sugar is not good, even if you work out.

How much protein, carbs, sugar and fat you should eat depends on what you do. The recommended ratios for protein, carbs and fat intake are different for normal physical activity, gaining muscle and losing weight.

Normal physical activity requires a moderate protein, carbs and fat intake:

• 25% - 35% protein
• 30% - 50% carbohydrates
• 25% - 35% fat

Gaining muscle requires a higher protein, higher carbs and lower fat intake:

• 30% - 35% protein
• 45% - 55% carbohydrates
• 20% - 25% fat

Losing weight requires a higher protein, lower carbs and lower fat intake:

• 35% - 50% protein
• 20% - 35% carbohydrates
• 20% - 30% fat