Recommendations for nutritional ratios!

d-r Angelina Nedyalkova

3 мин за четене


Title:Recommendations for nutritional ratios!
Headline:Recommendations for nutritional ratios!Author:

29-08-2020 - BG

Recommendations for nutritional ratios!

Description:What are the most common dietary recommendations?

Recommendations for nutritional ratios

Most often they are:

  • Carbohydrates - 45-65% of total calories.

  • Fat - 20-35% of total calories.

  • Protein - 10-35% of total calories.

Keep in mind that these recommendations may not meet your specific needs.

Your ratio can be refined to achieve specific goals.

For example, for a person who wants to achieve better blood sugar control and lose excess body fat, a diet plan consisting of 35% carbohydrates, 30% fat, and 35% protein may be more appropriate.

Someone who follows a ketogenic diet will need a lot more fat and less carbohydrates, while an athlete may need more carbohydrates for more endurance.

As it turns out, the ratio of macronutrients can vary depending on dietary preferences, goals, and other factors.

Once you have determined how many calories you need for the day, what your goals are for your desired weight and which ratio of macronutrients is right for you, you will be able to calculate them using this food navigator, which shows the composition of foods.

For example:

Here's how to calculate macronutrients for a 2000-calorie diet consisting of 40% carbohydrates, 30% protein, and 30% fat.


  • 4 calories per gram

  • 40% of 2000 calories = 800 calories of carbohydrates per day

  • Total grams of carbohydrates allowed per day = 800/4 = 200 grams.


  • 4 calories per gram

  • 30% of 2000 calories = 600 calories of protein per day

  • Allowed weight of protein per day = 600/4 = 150 grams


  • 9 calories per gram

  • 30% of 2000 calories = 600 calories of protein per day

  • Total grams of fat allowed per day = 600/9 = 67 grams

In this scenario, the ideal daily intake would be 200 grams of carbohydrates, 150 grams of protein, and 67 grams of fat.

What are the advantages and disadvantages of calculating calories and macronutrients?

Counting calories and grams of carbohydrates, proteins, and fats initially seems time-consuming and complicated, but after a short period of time when you have mastered the method, it becomes a routine and does not pose such a difficulty.

It can help you maintain a healthy weight, athletic shape, or a specific diet such as a high-fat, low-carb, or high-protein diet.

Focusing on calories and nutritional composition is not recommended for people with eating disorders, because they may have an exacerbation of the condition.

Another major drawback is that a food can meet the needs of calories and grams of carbohydrates, fats, and proteins, but this does not mean that it is healthy.

That is why it is advisable to discuss your diet plan with a doctor and adhere to the basic recommendations for a healthy diet, especially if you have concomitant diseases.

  • Aim to eat more fresh vegetables.

  • Choose complex carbohydrates that the body breaks down more slowly and are rich in fiber.

  • Eat whole fresh fruits and avoid juices and other sweetened drinks.

  • Avoid highly processed foods.

  • Drink enough water.

  • Remember that 1 gram of alcohol concentrate has 7 calories and can have a negative effect on your diet.

  • Don't overdo foods that are high in fat, even if they are healthy (such as nuts), because they are high in calories.

За автора:

D-r Angelina Nedyalkova graduated in medicine from Medical University of Plovdiv in 2013. In 2014 she started working and specializing in the Clinic of Endocrinology at the University Hospital "St. George" EAD, Plovdiv. In January 2019 she acquired a specialty in endocrinology and metabolic diseases.

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