Percentage of Carbohydrates, Proteins & Fats

DID YOU KNOW??

Dr. Jim Watrous, Ph.D.

The chart below appears simple enough. However, most foods are combinations of carbohydrates, proteins and fats. When combined with the fact that minerals and vitamins also vary for foods, this chart is not practical in deciding what you should eat for breakfast, lunch and dinner. A better approach is to provide sample menus for breakfast, lunch and dinner, as well as snacks between meals.

We do know that regularly scheduled meals, sleep patterns, and exercise patterns provide the best results for fitness and health. We also know that a highly varied menu from all food groups provides the best nutrition and health.

Total Calories Per Day	Good Fitness Level			Total Calories Per Day	Ultra Lean Level
Total Calories Per Day	Carbohydrates 55%	Proteins 15%	Fat 30%	Total Calories Per Day	Carbohydrates 65%	Proteins 15%	Fat 20%
1500	206g	56g	50g	1500	243g	56g	33g
2000	275g	75g	67g	2000	325g	75g	44g
2500	344g	94g	83g	2500	406g	94g	56g
3000	413g	113g	100g	3000	487g	113g	67g
3500	481g	131g	117g	3500	569g	131g	78g
4000	550g	150g	133g	4000	650g	188g	89g
5000	688g	188g	167g	5000	813g	188g	111g

One gram (g) of Protein or one gram (g) of Carbohydrate yields 4 Calories.

One gram (g) of FAT yields 9 Calories.

One ounce of Oil, Butter, Margarine or Lard yields 256 Calories.
However, the cholesterol in fat or the relationship between saturated and unsaturated fats varies greatly.

Please note that ultra lean levels of nutrition stress the immune system for most people. The immune system also becomes stressed when body composition has less than 10% fat for males and less than 13% fat for females. From a health point of view, the immune system should not be stressed. Stressed immune systems do not function properly in fighting diseases. People with stressed immune systems often have a higher frequency of colds, flues and other types of infections.