Our macronutrients are divided into three categories namely, protein, carbohydrates and fat. I describe the amount of each of these macronutrients of what to eat each day. Notice that I do not mention the amount of calories to eat. The reason for that is that calories do count, but a calorie is not a calorie and the type of calorie that one eats is more important than the amount of calories that are eaten, but more on that later.
The amount of protein to eat should be calculated from one’s lean body mass. For example, if a person weigh’s 220 pounds or 100 kg and has 30% fat, then his or her lean body mass is 154 pounds or 70 kg.
We should consume 0.5 grams of protein for every pound of lean body mass. That equates to roughly 1.1 grams of protein for every kilogram of lean body mass. In our example, a person that weigh’s 220 pounds or 100 kg should consume 77 grams of protein daily.
Our bodies do need carbohydrates or carbs. There are good carbs such as those found in vegetables and we should consume them on a daily basis. If one is already lean and in good shape, wanting to maintain current weight, then one should consume between 100 and 150 grams of carbohydrates to keep the body out of ketosis (keep the body from burning fat).
However, if one intends to lose weight, then one should keep healthy carbohydrates below 50 grams per day. Remember that eating carbohydrates impact on insulin in your blood, too much insulin leads to increases in fat storage.
Consuming fat has little to no impact on insulin and therefore promotes burning fat stored in the body for energy. 65% of what we consume on a daily basis should be from healthy fat such as beef, fish, lamb, chicken, eggs, butter, nuts, avocados and coconut (this is not an exhaustive list).
In our example of a 100 kg person that consumes 77 grams of protein and 50 grams of carbohydrates, that person should consume 250 grams of fat.
Be careful though, one should not stuff one’s face with fat. We should only eat when we are hungry, but we should make sure that our diet is based on healthy fats.