The amounts of carbohydrates, protein and fat you need daily vary based on individual body types. In the 1930s and 1940s, William H. Sheldon, a professor at Harvard University, broke down body types into three groups -- ectomorphs, endomorphs and mesomorphs. Ectomorphs are thin with a high metabolism, thus needing more calories than recommended to maintain body weight; endomorphs usually have a large frame with a low metabolism, needing fewer calories than recommended to maintain weight; andmesomorphs are in between and can easily lose and gain weight and build muscle and should follow the recommendation to maintain weight..
Step 1
Talk to your doctor if you have high blood pressure, heart disease or other conditions. Your recommendations may be different from the general guidelines recommended by the Dietary Guidelines for Americans.
Step 2
Calculate the number of calories you need per day by using an online calculator that factors in age, gender, weight, height, activity level and whether or not you want to lose or gain weight. Put in that you want to gain weight if you are an ectomorph, lose weight if you are an endomorph and maintain weight if you are a mesomorph.
Step 3
Determine the acceptable range of the amount of carbohydrates you should consume daily by multiplying your total calorie needs for the day by 45 and 65 percent. Divide the results by 4 to know the range of number of grams of carbohydrates to take in per day. The range allows for flexibility, as there is no established optimal amount of essential nutrient intake, according to the Dietary Guidelines for Americans, 2010. Focus on eating whole grains, fruits, vegetables, beans and legumes.
Step 4
Calculate your acceptable range of protein needs by multiplying your total calories needs per day by 10 and 35 percent. Divide the results by 4 to get the range of number of grams of protein you should eat per day. Consume mostly plant-based sources of protein, such as beans, nuts soy and legumes.
Step 5
Multiply your total calorie needs by 20 and 35 percent to ascertain the range of the number of calories you should consume from fat. Divide the results by 9 to get the range of the number of grams of fat you should consume per day. Focus on consuming unsaturated fats as opposed to saturated or trans fats.
Tips and Warnings
- Measure out your portions for a week to get an idea of what the amounts you need to eat look like. Once you have a good idea, measure them out once a month to stay on track.
- Always consult your doctor before trying to lose or gain weight or if you believe you should alter the dietary guidelines for your special needs.
Member Comments