Calories: The Protein, Fat and Carbohydrate Ratio for Weight Loss

When it comes to calories, take the right combination of carbohydrate, protein, and fat. Consuming balanced calories can help you maintain a healthy weight, boost you energy levels, and increase your metabolism.

The more calories you consume, the more weight you gain. And the less calories you take, the less weight you gain. This is generally a very simple equation. But you need to ensure if you are eating sufficient amount of protein, carbs, or fat to maintain good health.

For a healthy and sustainable weight loss plan, you have to know what the minimum amount of mega-nutrients required in your foods.

How much calories you need

To maintain a healthy weight man should take 2,000 to 3,000 calories and women should take 1,600 to 2,400 calories per day.

According to U.S Department of Health and Human Services, to lose weight safely and effectively man and women should take 1,2oo to 1,600 calories per day -TWEET IT.

How much carbohydrate you need

It is good to take 45% to 65% of calories from carbohydrate. But if you want to lose weight, you can consume calories from carbs at 40 percent.

So if you are planning to consume 1,600 calories to lose weight, you need to take 640 calories from carbohydrate that is 160 g of carbs since 1 g carbs = 4 calories.

You also need to choose whole grain and fruits as carbs over candy and other sweetened foods. Because they are healthier choices for your overall health.

How much protein you need as source of calories

High protein and low carbs, low fat diet is often prescribed as weight loss meal plan. But what are the upper and lower ranges of protein intake? How much protein you should take?

Experts suggest that the healthy range of protein intake is 10 percent to 35 percent. There are a number of health benefits of taking a high amount of protein-rich meal, including fullness that lowers craving for foods. It is not bad to increase protein intake a bit like to 40 percent.

So in a 1,600 caloric meal plan, you need to take 640 calories (1,600/40%) from protein that is 160 g protein since 1 g protein = 4 calories.

How much fat you need for you calories

You may think that to lose weight you should stop taking fat totally. That is absolutely wrong.

Fat is also an important part of your diet. Fat contain some important vitamins like vitamins A, D, E, and K.

So take fat from healthier sources like nuts, fish, and vegetables oils. Try to avoid taking fat from foods like high-fat meats and full-fat dairy products to lose weight as well as lower your risk of heart diseases.

You can take 20 percent to 35 percent of calories from fat for good health. So in the case of a 1,600 caloric meal plan, you need to take 320 calories (1,600/20%) from fat. And that is 36 g fat since 1 g fat = 9 calories.

Conclusion

Though it is not easy to calculate calories every day, you can do it sometimes and will be able to maintain the carbs, protein, and fat ratio.

And to calculate calories you can use free tools like myfitnesspal. 

One important point is that don't decrease your caloric intake very much like crash diet. Because crash diet has many negative health consequences.