What the average human adult needs for a healthy diet is 30% protein, 30% fat, and 40% carbohydrates (starches and sugars). Of course there are many debates about what constitutes the most wholesome of these nutrients, but that is another story altogether. There is also talk about vitamins, minerals, and micronutrients, I leave this portion oif my answer to debate.
Around 30% protein if you work out. If you are trying to build muscle, maybe even 35-40%. If you are trying to lose body fat, try 20% fat, 40% carbs, and 40% protein. If you do a lot of cardio, you might need more carbs, but you don't need more than 30% fat.
30% for protein, 30% for healthy fats and 40% for carbs. If you are trying to gain muscle or lean out you can add more protein and subtract from your carbs.
from 15- 20 %
30%
carbohydrate
30%
Carbohydrates
For a balanced diet 33 percent of your food should be fruits and vegetables. Dairy products should be 15 percent of your food intake, breads and starches should be 33 percent and fats and sugars should only be 7 percent. Proteins like meat, fish and beans should be 12 percent of your calorie intake.
The average calorie intake for a male is between 2000 and 2200 calories.
The daily calorie intake for a normal healthy man should be 2500 a day.
1323
2000
I would say the recommended calorie intake should be at least 2,400.
20 to 35 percent
10%
There are many diet plans out there, but the tried and true method is lowering your calorie intake and adding exercise to your routine. You should try to eliminate your intake of high calorie, high fat food items and increase your intake of low calorie, high fiber food items.