Fortunately, the internet has a wide range of tools and references to help you determine your macronutrient needs. The Food and Nutrition Research Institute of the Philippines (FNRI) has released a reference for the nutritional needs for every Filipino. The Philippine Dietary Reference Intakes (PDRI) is a collection of tables that give the recommended nutrition for people based on age, sex, and pregnancy or lactating status.
According to the PDRI, an adult’s diet should consist of 10-15 percent protein, 15-30 percent fat, and 55-75 percent carbohydrates. For a 2000-calorie per day diet, the macronutrient breakdown would look something like this:
- Protein: 50 to 75 grams (200 to 300 calories)
- Fat: 33 to 67 grams (300 to 600 calories)
- Carbohydrates: 275 to 375 grams (1100 to 1500 calories)
By following these recommended guidelines, you should be able to maintain or improve your health status. If you intend to lose or gain weight, reduce or increase your daily calorie intake and adjust your macronutrient counts accordingly.
For special diets
As stated previously, there are general guidelines for calorie and macronutrients recommended by the FNRI. However, these may not be suitable for people who are on special diets or have specific dietary needs.
On the ketogenic or keto diet, carbohydrate intake is kept to a minimum while fat and protein are increased. A general guideline for the keto diet is 55 percent to 60 percent fat, 30 percent to 35 percent protein, and only 5 percent to 10 percent carbohydrates. Take note that the sources of fat should still be “healthy fat” to avoid the risk atherosclerosis.