On the one hand, some studies show improved insulin resistance and blood sugar regulation with protein intake in the 20 - 30 % of
total calories range.
Not exact matches
In this broader discussion, the NAS had recommended
total carbohydrate consumption within the
range of 45 - 65 %
total calories.
If your weight is in the normal
range, you need about 2,500
total calories per day.
They are also very similar in terms of the overall protein they offer, with 24 grams of protein in one scoop of an egg protein powder and 20 - 30 grams of protein in one scoop of whey protein powder, as well as in terms of
total calorie count which
ranges between 120 and 130 for both types of protein powder.
Research has shown that reducing
total energy intake and consuming 15 % to 25 % of
calories from protein is beneficial for weight loss, with the higher end of that
range helping to preserve lean body mass.
As long as their
total calorie intake remains exactly what it needs to be in order for weight loss to happen (most important) and all 3 nutrients (protein, fat and carbs) still remain somewhere inside or fairly close to their daily recommended
ranges, it is perfectly fine to make some adjustments like this to fit your personal preferences.
The first things that come to mind... keep saturated fat to about 1/3 of your
total fat intake, avoid trans fat completely, keep sodium and cholesterol intake in their healthy
ranges, get enough fiber, and try to get most of your
calories from higher quality, nutrient - dense foods while keeping the typical junky crap to a sane (yet enjoyable) minimum.
The acceptable macronutrient distribution
range for protein is 10 to 35 percent of your
total calorie intake, according to the Institute of Medicine.
Note that in his most recent book The End of Heart Disease and elsewhere, Dr. Fuhrman warns against the possible long term adverse neurological consequences of very low fat diets (and specifically compares his recommendatons to Ornish and Esselstyn), and recommends a daily fat intake as percentage of
total calories in the
range of 15 - 30 %, depending on one's desired weight.
The Acceptable Macronutrient Distribution
Range (AMDR) for protein for adults is 10 - 35 % of
total calories consumed or 50 - 175 g / day [4].
The amount of carbohydrates most often recommended per day is typically in the area of 50 % of your
total calorie intake (most recommendations
range from 40 - 60 percent).
In 2005 the National Academy of Sciences (NAS) also issued a set of Acceptable Macronutrient Distribution
Ranges (AMDRs) for protein as a percentage of
total calories.
Eliminate high - fat foods, such as cheese, butter, mayonnaise, fried food and fatty sweets, to reduce your
calories from fat to about 20 percent of your
total caloric intake, putting you at the lower end of the IOM's recommended
range.
If you meet your carbohydrate needs by drinking bottles of Mountain Dew, your protein needs by eating gelatin and fats by putting butter in your coffee, then technically you can drop body fat by ensuring that your
total calories are within
range.
Based on the totality of the research presented at the summit, getting 15 % to 25 % of
total daily
calories from protein is a good target, although it could be above or below this
range depending on your age, sex, and activity level.
A Giant Schnauzer weighing about 90 pounds may need anywhere from 20 to 30
calories per pound of bodyweight for a
range of 1,800 to 2,700
total calories.