Recommended Fats, Carbohydrates, Proteins & Sodium

Recommended Fats, Carbohydrates, Proteins & Sodium

Written by Melodie Anne ; Updated March 30, 2018

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·        1Daily Amounts of Carbs, Fat, Fiber, Sodium & Protein

·        2The Recommended Amount & Percent of Carbohydrates Per Day

·        3How Much Carbs, Fat and Protein Should You Eat Daily to Lose Weight?

·        4Recommended Grams of Nutrients Per Day for Healthy Weight Loss

You may already know that macronutrients like fats, carbohydrates and proteins, provide energy, but they also have other functions. Your specific recommendation of each of these nutrients is based on a percentage of your caloric intake. Sodium is different. It does not provide energy, but it is important for several key functions. Sodium recommendations are based on a set number, and going overboard can have adverse effects.

Fat Recommendations

You need a moderate amount of fat in your diet -- between 20 and 35 percent of your total calories. Fat plays a role in hormone secretion, provides cushioning for vital organs and helps the body absorb vitamins A, D, E and K. Even though you need fat, it has more than double the amount of calories in carbohydrates and protein. Fat has 9 calories per gram, so if you adhere to a 2,000-calorie diet, you'll need 44 to 77 grams of fat each day.

Opt for heart-healthy monounsaturated and polyunsaturated fats -- olive oil, fatty fish, nuts and seeds -- instead of saturated and trans fats, which are detrimental to your cholesterol levels.

Carbohydrate Recommendations

Carbohydrates are your body's main energy source and eventually break down into glucose. As glucose enters your bloodstream, the hormone insulin helps cells pick up glucose molecules for fuel. The majority of your calories, 45 to 65 percent, should come from carbs, which have 4 calories per gram. Following a 2,000-calorie diet means that you need 225 to 325 grams of carbohydrates each day.

Select whole foods that are rich in carbs, as well as fiber, vitamins and minerals. Fruits, starchy vegetables, beans and other plant foods are healthy carbohydrate sources. You'll also get carbohydrates from milk, but opt for low-fat milk to avoid consuming a high amount of calories.

Protein Recommendations

Protein, like carbs, has 4 calories per gram. Your diet should consist of 10 to 35 percent protein, so for a 2,000-calorie diet, you'll need 50 to 175 grams of protein. Requirements of protein vary drastically depending on your activity level. If you work out regularly or are training for an athletic event, you may need the higher end of the recommendation, but if you are relatively sedentary, your protein requirements are lower.

Animal-based foods and seafood provide complete proteins, meaning they have all of the essential amino acids your body needs. Plant-based proteins, like tofu, beans, whole-grains and other foods, are rich in protein. However, these foods are incomplete protein sources. While you can meet your body's needs for essential amino acids by consuming solely plant-based proteins, you need to have a variety of different types throughout the day. For example, if you have a side of black beans for lunch, opt for grilled tofu at dinner.

Sodium Recommendations

Sodium is an electrolyte that works alongside potassium, calcium and magnesium to maintain steady fluid levels throughout your system. Electrolytes are also responsible for conducting electricity, which is imperative for regular heart rhythm, muscle contraction and skeletal movements.

For optimal heart health and to avoid developing high blood pressure, keep your intake of sodium to less than 1,500 milligrams per day, advises the University of Maryland Medical Center. Too much sodium leads to an influx in fluid levels, forcing your heart to work harder to get blood to your limbs. Over time, you'll have an increased risk of heart disease.