Macronutrient Guidelines

For more detailed information, please refer to each nutrient's page

• Protein
  • 4 kcal per 1g
  • Extreme low-protein diet → Various problems. Example: Muscle loss
  • Extreme high-protein diet → Various problems. Example: Kidney damage, incomplete protein digestion turns into fat
  • Appropriate amount
    • Common to base on body weight. Also based on calories. There are limits to how much can be absorbed at once. This varies slightly by source. Here's a compilation of various sources.
    • Based on body weight
      • (Common source) No problems observed when consuming 0.8 to 2.0 times body weight in grams
        • Below 0.8x leads to muscle loss
        • No kidney damage observed in experiments up to 2.0x
      • Various research results
        • 1-1.2x: Optimal metabolism
        • 1.2-1.6x: Dieting
        • 1-1.5x: Optimal muscle synthesis
        • 2-3.5x: Optimal for exercise (this seems too high... maybe protein supplement sellers...)
      • Conclusion
        • Body weight x [1.0-1.5] somewhere in between?
    • Based on calories
      • Various search results
        • 15-20% optimal for longevity
        • 7-20% Korean sources
        • 10-35% US sources
      • Common range across sources 15-20%?
    • Maximum amount absorbed at once (per meal)
      • 25-30g (essential amino acids >2.2g)
    • Overall appropriate amount
      • Target weight 55kg, during strength training, 1400 kcal diet
        • Calorie-based: 1400 kcal x [15-20%] = 210-280 kcal → 53-70g
        • Weight-based: 55kg x [1.0-1.5] = 55-83g
      • Conclusion: About 70g per day, distributed 20-30g per meal
• Carbohydrates
  • 4 kcal per 1g
  • Extreme low-carb diet → Various problems. Example: Early dementia (brain consumes carbs, damaged when deficient)
  • Extreme high-carb diet → Various problems. Example: Diabetes, early aging
  • Appropriate amount
    • Slightly varies by source. Generally about 50% of total calories
      • Korean university hospital data: 55-70%
      • US university hospital data: 45-65%
      • Some research suggests longest lifespan at about 50% intake
      • Middle range of 55-65% should be fine
        • For 1400 kcal diet: 770-910 kcal = 192-228g
        • Since protein is at higher % range, carbs should be at lower range
    • Conclusion: About 200g per day
  • Sugar (simple sugars, added sugars)
    • Recommended below 10% of daily calories (1400 * 0.1 / 4 = 35g)
    • Some sources recommend below 25g
    • Unclear whether based on added sugars (sugar, syrup added to ingredients) or includes naturally occurring sugars
    • Minimize added sugars, monitor naturally occurring sugars (e.g., fructose in fruits) to stay under 35g
• Fats
  • 9 kcal per 1g
  • Extreme low-fat diet → Various problems. Example: Brain function decline (brain is mostly fat after water), hair loss
  • Extreme high-fat diet → Various problems. Example: Atherosclerosis, stroke, various cardiovascular diseases
  • Appropriate amount
    • Need to track saturated and unsaturated fats separately
    • Total fat (saturated + unsaturated)
      • Varies slightly by source
        • 15-30% or 20-35% of total calories
        • Aim for about 20-30% (=280-420kcal), adjust based on remaining calories after carbs and protein
      • Conclusion: 1400-70*4-200*4 = 320 kcal (23%) → 320/9 = 35.556g
    • Saturated fats
      • Solid at room temperature. Makes blood thick and builds up to block blood vessels. Bad for body.
      • Less is better. Uncertain if completely avoiding is possible as it's a body component.
      • Below 7% or 10% of total calories. Varies by source.
      • Let's follow the lower guideline. For 1400 kcal, 7% means below 1400*0.07/9 = 10g
    • Unsaturated fats
      • Liquid at room temperature. Unlike saturated fats, helps blood circulation. Essential nutrient.
      • Should make up majority of total fat intake
    • Trans fats
      • Consume less than 2g. Better to avoid completely. Like garbage. Hard to eliminate from body.
      • Surprisingly easy to encounter, be careful with processed foods and eating out. See fat section for details.

Summary

• Carbs: 200g
• Protein: 70g
• Fat: 35g

No need to follow strictly like a scale. Use as a guide to prevent extreme under or over consumption.

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