Types Of (Macro)Nutrients Per Day
Protein** (4 cals per gram) Min. 56 g, male; 46 g, female
Fiber 38g, male; 25, female
Transfats (Never french fries!) 0
Hydrogenated fats 0
*Vast differences between low glycemic veggie eaters and "regular" diets; less than 20 g of sugar a day, spread out, with other foods and fiber. Low glycemic veggies are encouraged with no limit. 20 g of carbs is 1st 2 week limit on low carb diet, raised then to 50 g until desired weight goal, then perhaps 100 g, with a definite limit of no more than 150 g because of the effect on long term health.
**For replacement and repair a minimum is req'd, but anything in excess of needs is not a good source of energy and tends to have an effect on acidic balance, insulin, and calcium depletion from other sources, such as bones.