In today’s fast-paced world, being mindful of what you eat is essential to living a balanced and healthy life. Whether you’re aiming to lose weight, maintain your current physique, or gain muscle, knowing your daily calorie requirements and the right nutrient sources can help you make more informed choices.
🔥 Daily Calorie Needs: The Basics
Your daily calorie intake depends on several factors such as age, gender, activity level, and fitness goals. Here’s a general guideline:
Average Daily Calorie Needs
| Category | Women | Men |
| Weight Loss | 1,500–1,800 kcal | 1,800–2,100 kcal |
| Maintenance | 1,900–2,100 kcal | 2,400–2,600 kcal |
| Muscle Gain | 2,200–2,400 kcal | 2,800–3,200 kcal |
🍽️ Macronutrient Distribution: What Should Your Calories Come From?
Once you know how many calories you need, it’s time to understand where those calories should ideally come from. The three primary macronutrients are carbohydrates, fats, and proteins.
Macronutrient Split Based on Goal
💪 For Weight Loss
| Nutrient | % of Calories |
Example (1,800 kcal) |
Grams/Day |
| Carbs | 40% | 720 kcal | 180g |
| Fats | 30% | 540 kcal | 60g |
| Protein | 30% | 540 kcal | 135g |
🏋️ For Maintenance
| Nutrient | % of Calories | Example (2,000 kcal) | Grams/Day |
| Carbs | 50% | 1,000 kcal | 250g |
| Fats | 30% | 600 kcal | 67g |
| Protein | 20% | 400 kcal | 100g |
🏆 For Muscle Gain
| Nutrient | % of Calories | Example (2,800 kcal) | Grams/Day |
| Carbs | 50% | 1,400 kcal | 350g |
| Fats | 25% | 700 kcal | 78g |
| Protein | 25% | 700 kcal | 175g |
🥚Why Healthy Fats Matter
Healthy fats are essential for:
- Hormonal balance
- Brain function
- Joint health
- Absorption of fat-soluble vitamins (A, D, E, K)
- Keeping you full and satisfied
But not all fats are created equal. The source matters more than the amount. This is where cold-pressed oils and natural ghee come into play.
🥓 Best Sources of Healthy Fats:
- Wood-pressed Groundnut Oil – Rich in MUFA, ideal for cooking
- Cold-pressed Sunflower Oil – High in PUFA, great for salads and light frying
- Cold-pressed Mustard Oil – Omega-3 rich and anti-inflammatory
- Gir Cow Desi Ghee – Full of good fats and fat-soluble vitamins
- Cold-pressed Coconut Oil – Contains MCTs for energy and metabolism
✅ Tips for proportionating the Body Mass Index and healthy life
- Always use oil in moderation
- Opt for cold-pressed oil, unrefined, not chemically processed
- Balance your plate with carbs, fats, and proteins
- Stay active and hydrated
Eating right isn’t about cutting out fats – it’s about choosing the right kind.
Stay natural. Stay nourished. Stay with Parampara Naturals
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