First of all, the norms and ratios of macronutrients depend on the level of daily activity – when performing physical exercises, the body needs more energy. For example, the daily protein requirement for athletes is always higher. However, carbohydrates are also important – it is on them that the muscles “work”.
When calculating the norm of fats, it is important to take into account that the body primarily needs vegetable fats, while the ratio of animal fats is recommended to be limited. The role is played by the fact that in addition to proteins, fats, and carbohydrates, a number of nutrients are also necessary to maintain health.
The norm of proteins and carbohydrates per day
Carbohydrates are the main source of energy for humans. The rate of carbohydrate intake should be at least 40-50% of total calories. The other half of the calories should come from proteins and fats. At the same time, the norm of protein per day depends on the level of physical activity – but not less than 20% of the norm of calories.
The quality of the protein also plays a role. For example, athletes need increased amounts of the amino acids leucine, isoleucine, and valine, which are not always found in plant foods. The ratio of macronutrients during weight gain takes this into account, calling the norm of protein a figure of 1.5-2.5 g per kilogram of body weight.
This article provides numbers – if you need a list of products, you can familiarize yourself with the recommendations of the Ministry of Health, containing a list of products that provide the estimated average per capita need for nutrients and energy, as well as a variety of food consumed.
Macronutrient daily values:
- Proteins – 1.5 to 2.5g per kg of body weight
- Fats – 20 to 30% of the calories
- Carbs – 40 to 50% of the calories
Daily macronutrient norms
The daily norms of proteins and carbohydrates depend on the level of physical activity. Athletes need more protein for muscle growth, while a sedentary lifestyle will quickly lead to excess fat gain in the abdomen. In turn, a diet for weight loss always begins with the restriction of carbohydrates.
If a person leads a sedentary lifestyle, an excess of fast carbohydrates in the diet leads to an increase in belly fat – and eating fiber-rich foods improves metabolism, helping to lose weight. However, even if the daily intake of carbohydrates is observed, this does not mean at all that the diet is built correctly.
Daily intake of carbohydrates
Although limiting carbohydrates in the diet is one of the effective ways to quickly lose weight and reduce weight, a carbohydrate-free diet cannot be considered a daily diet. To maintain optimal health, it is important not just to cut the daily intake of carbohydrates, but to divide them into “bad” and “good”.
Carbohydrates with a high glycemic index lead to a set of excess fat – unlike carbohydrates with a low GI (various vegetables and whole grains). Among other things, foods with a low glycemic index usually contain fiber, which helps not only to optimize digestion but also to lose weight faster.
Rates of carbohydrate intake per day
| 50 kg body weight | 60 kg body weight | 70 kg body weight | 80 kg body weight | |
| Men | ||||
| For weight loss | 160g | 165g | 175g | 185g |
| To maintain weight | 215g | 230g | 250g | 260g |
| To gain weight | 275g | 290g | 300g | 320g |
| Women | ||||
| For weight loss | 120g | 150g | 170g | 150g |
| To maintain weight | 150g | 190g | 200g | 220g |
| To gain weight | 200g | 245g | 260g | 240g |
Daily protein intake
The opinion that protein is the basis of nutrition for muscle growth is only partially true. Increased calorie intake, a sufficient amount of essential amino acids, and the right carbohydrates are more important for weight gain. Research suggests that athletes need 1.3-1.8 grams of protein per day for every kg of body weight to build muscle.
Although exceeding the daily allowance of protein does not lead to the additional effect of muscle growth, it can be very useful for weight loss or fat burning – Fitseven has already written that, unlike carbohydrate and fat calories, it is much more difficult for the body to convert protein calories into fat stores.
Rates of protein intake per day
| 50 kg body weight | 60 kg body weight | 70 kg body weight | 80 kg body weight | |
| Men | ||||
| For weight loss | 165g | 170g | 175g | 185g |
| To maintain weight | 145g | 155g | 165g | 175g |
| To gain weight | 180g | 190g | 200g | 210g |
| Women | ||||
| For weight loss | 140g | 150g | 165g | 175g |
| To maintain weight | 115g | 125g | 135g | 145g |
| To gain weight | 155g | 165g | 175g | 185g |
Daily fat intake
Fats are an essential element of human nutrition, without which normal metabolism is impossible. Both an excess of fats in the diet, leading to weight gain, and their lack, which reduces not only the production of hormones but also immunity, are harmful. Omega-3 fatty acids are of particular importance.
It is also interesting that the most beneficial diets for health and weight maintenance – the traditional Paleo diet and the Mediterranean diet – involve a fairly significant proportion of fat in the diet (about 35-50% of all daily calories). However, the source of fats should be vegetable oils, not animal fat.
Rates of fat intake per day
| 50 kg body weight | 60 kg body weight | 70 kg body weight | 80 kg body weight | |
| Men | ||||
| For weight loss | 40g | 40g | 40g | 40g |
| To maintain weight | 55g | 60g | 60g | 65g |
| To gain weight | 70g | 70g | 75g | 80g |
| Women | ||||
| For weight loss | 30g | 35g | 35g | 40g |
| To maintain weight | 45g | 50g | 50g | 55g |
| To gain weight | 60g | 60g | 65g | 70g |
Calories
On the one hand, determining the daily calorie requirement is the basis for compiling a diet for weight loss or for gaining muscle mass. On the other hand, in any formula for calculating the daily calorie intake, an error of at least 300-500 kcal is included.
The needs of a real person in daily calories always vary from day to day, since the body always adapts to various external factors, slowing down or speeding up the metabolism.
Macronutrients for weight loss
| Macronutrient | Percentage | For a man weighing 75kg and 20% body fat |
| Calories | up to 20% | 2000 kcal |
| Proteins | 25 – 35% | 125 – 175 g / 500 – 700 kcal |
| Fats | 20 – 40% | 45 – 90 g / 400 – 800 kcal |
| Carbohydrates | 25 – 50% | 125 – 250 g / 500 – 1000 kcal |
To lose weight, you need to reduce your daily calorie intake by about 15-20%. In the calculations, it is important to take into account the fact that the daily calorie intake is calculated only by dry body weight, that is, without taking into account fat mass. The proportion of fat in the diet is 20-40% of all calories, preference should be given to vegetable rather than animal fats.
It is also important that the recommended daily allowance of carbohydrates for weight loss depends on the body type of a person. Men with large bones need a minimum of low-glycemic carbohydrates to lose weight, while women with a fast metabolism can eat more carbohydrates, spending energy on fat-burning workouts.
Macronutrients for muscle growth
| Macronutrient | Percentage | For a man weighing 75kg and 10% body fat |
| Calories | 20% or more | 3000 kcal |
| Proteins | 20 – 25% | 150 – 190 g / 600 – 750 kcal |
| Fats | 30 – 35% | 100 – 115 g / 900 – 1050 kcal |
| Carbohydrates | 50 – 60% | 375 – 450 g / 1500 – 1800 kcal |
A typical macronutrient ratio for mass gain is a 20-25% / 20-30% / 55-60% calorie ratio – or about 2 grams of protein, 0.7 grams of fat, and 4 grams of carbohydrates for every kg of an athlete’s weight. A lack of fat negatively affects testosterone levels. The quality of carbohydrates also plays a role, especially when gaining lean mass.
We also note that the timing of nutrient intake is important – for example, a significant part of fast carbohydrates should be eaten during the “carbohydrate window“, lasting 2-3 hours after strength training. In this case, the body will store carbohydrates in the form of glycogen in the muscles (literally increasing their visual volume), and not in fat stores.
The norms of proteins, fats and carbohydrates vary from day to day, because the body always adapts to external factors, slowing down or speeding up the metabolism. When determining the daily norms of proteins, it is necessary to take into account not only the main goal of the diet but also to make an adjustment for the age and general level of activity of the person.