Holistic Fitness & Lifestyle
By Ruth Henao. C.P.T
Sedentary Individuals: 40-50% of your total daily calories should be carbohydrates.
Exercises Regularly: 60% of your total daily calories should be carbohydrates.
Athletes or persons involved in heavy training: 70% of your total daily calories should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body weight).
Recommended Dietary Allowance for Carbohydrates by Activity level
The following table gives you recommendations of how much percentage of Macronutrients; protein, fat, and carbohydrates you need daily according to your age.
Below you can find the recommended proportions according to your activity level.
RECOMMENDED MACROS
Recommended CARBOHYDRATE Proportions by Goal & Population
Recommended PROTEIN Proportions by Weight and Activity Level
Sedentary Individuals:
Average sedentary man: 56 grams per day.
Average sedentary woman; 46 grams per day.
0.36 grams of protein per pound of body weight (0.8g per Kilogram of body weight).
Recreationally Active:
0.45-0.68 grams of protein per pound of body weight.
Competitive Athlete:
0.54-0.82 grams of protein per pound of body weight
Teenage Athlete: 0.82- 0.91 grams of protein per pound of body weight
Body Builder:
0.64-0.91 grams of protein per pound of body weight.
Recommended Dietary Allowance for Fat