How to calculate the amount of nutrients needed each day?

Each individual’s nutritional needs vary depending on age, gender, activity level, and goals (such as weight maintenance, weight loss, or muscle gain). Below are estimates of key nutrients based on a standard diet of about 2,500 calories per day, suitable for an adult weighing about 70 kg with an average activity level.

Carbohydrate (carb) includes starch, sugar and fiber, recommended 45-65% of total daily calories. Thus, with 2,500 calories/day, about 1,125 -1,625 calories are needed from carbohydrates. 1 gram of carbohydrates provides 4 calories, so about 280 – 405 grams of carbohydrates are needed per day.

Protein from meat, fish, eggs, milk is recommended: 10-35% of total energy. With 2,500 calories/day, about 250-875 calories are needed from protein. 1 gram of protein provides 4 calories, so about 63-219 grams of protein are needed per day. Basic protein needs are about 0.8 – 1.2 grams/kg of body weight. For a person weighing 70 kg, the need is about 56-84 grams/day.

Fat Recommended 20-35% of total energy. With 2,500 calories/day, about 500-875 calories of fat are needed. 1 gram of fat provides 9 calories, so about 55-97 grams of fat are needed per day.

Fiber Recommended 25-38 grams/day, depending on gender (men need more than women). For a person weighing 70 kg, about 30-35 grams per day is reasonable. The amount of vitamins and minerals may vary depending on the type.

Water Recommended about 2.5-3 liters of water per day (equivalent to 8-10 cups of water), or about 35-40 ml of water/kg of body weight.

These numbers are just average estimates. To get the most suitable nutrition plan, you should consult a nutritionist, especially if you have special health requirements or specific goals such as muscle gain or weight loss.