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How many grams of carbohydrates should be in your daily diet and how many grams of fat should be allowed in your daily diet? — Patty, CA

Christine Palumbo


Most registered dietitians and health organizations recommend the following breakdown of carbohydrates, fat and protein:

Carbohydrate - Between 50-60% of your total calories
Fat - Between 20-30% of your total calories
Protein - Approximately 15% of total calories

There are four calories per gram of carbohydrate as well as protein, and nine calories per gram of fat. You don't say how many calories you need, but let's use 2,000 as an example. On a 2,000-calorie diet, you need 250-300 grams carbohydrate, 44-67 grams of fat, and 75 grams of protein. Your individual needs will vary, depending on your energy needs.  To find out how many calories you need each day to maintain your weight (or to gain or lose weight) go to FoodFit's Weight Calculator in the Tools section.

About Christine Palumbo

Christine Palumbo, MBA, RD has been a nutrition communications consultant since 1989, providing dietary counsel and analysis on various nutrition, health and weight management topics to corporate clients and news media outlets nationwide. An active member of the American Dietetic Association (ADA), the Illinois Dietetic Association, Chicago Dietetic Association for more than twenty years, she has served on a variety of boards and practice group committees within those organizations. In 1981 and 1982, Palumbo was honored by the Chicago Dietetic Association and the Illinois Dietetic Association, respectively, as the Recognized Young Dietician of the Year.

Palumbo has been featured as the expert speaker in numerous national health panels and has published many articles and pamphlets regarding nutrition and healthcare. She has been featured in national women's, health and business magazines, daily newspapers and local and national radio programs. Palumbo has also appeared on numerous local and national TV news programs, including a segment on the Oprah Winfrey Show in 1997 on the health benefits of drinking water.

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