A Few Percentages For You.

A chart from another source and now I'm curious how to figure grams....label reading then converting?

Do your best to meet at least the minimum recommendations for calories, carbohydrates, fat and protein as outlined.  The table below converts these percentages into grams needed each day based on calorie intake:

Nutrient	Carbohydrates	Fat	Protein (Women)	Protein (Men)
Healthy Range	45%-65%	20%-35%	10%-35%	10%-35%
1200 calories	135-195 g	27-47 g	*60-105 g	N/A
1500 calories	169-244 g	33-58 g	*60-131 g	*75-131 g
1800 calories	203-293 g	40-70 g	*60-158 g	*75-158 g
2100 calories	236-341 g	47-82 g	*60-184 g	*75-184 g
2400 calories	270-390 g	53-93 g	*60-210 g	*75-210 g

Monitor your diet in these ways:

• Eat a healthy, nutrient-packed diet.
• Watch your calories daily and try to keep them in your recommended range.
• Check your carbohydrate, fat and protein intake based on your SparkDiet recommendations. As long as they fall in the healthy range listed on this chart above, you will be meeting your nutrient needs.
• Choose whole grain carbohydrates like brown rice, whole wheat bread and pasta, oats, and avoid refined carbohydrates like white rice and white bread.
• Choose heart-healthy fats and avoid trans fats found in processed foods.
• Choose high-quality protein sources such as lean meats and plant-based proteins instead of fattier cuts of meat.