Healthy Carb, Fat and Protein Ranges

**Healthy Carb, Fat and Protein Ranges


Nutrient: Carb** Healthy Fats Protein (women) Protein (men)

Healthy Range 45%-65% 20%-35% 10%-35% 10%-35%

1200 calories 135-195 g 27-47 g 60-105 g N/A

1500 calories 169-244 g 33-58 g 60-131 g 75-131 g

1800 calories 203-293 g 40-70 g 60-158 g 75-158 g

2100 calories 236-341 g 47-82 g 60-184 g 75-184 g

2400 calories 270-390 g 53-93 g 60-210 g 75-210 g


*Keep in mind that with these guidelines general caloric needs are based on age, lifestyle and level of daily exercise. For a more sedentary lifestyle and with age use the lower end of the scale and increase slighltly as level of physical activity increases. If you are not sure consult a medical or dietary practitioner


**With carbohydrates remember that fruits, vegetables, and whole grains should be included in this category of healthy carbohydrates. White flours and refined sugars are the carbs that should be minimized or avoided.