Using the same NHANES survey data, we’ve created another free tool investigating macronutrient intake, along with some facts and macronutrient guidelines below.
The chart is broken down, by age, into:
Sugars are a subcategory of total carbohydrates, and saturated fats are a subcategory of total fats.
Each macronutrient category can be filtered by gender, as well as percentile.
Say, for example, you’d like to see how much fat the top 10% of fat-consumers - that is, those of us who consume the largest percentage of their diet from fat - eat on average daily, you would set the percentile filter to 90%.
Why 90%? The 90% percentile of eaters eat more than 90% of the population.
Looking at the bottom 10% of sugar-eaters? Setting the sugar percentile filter to 10% means this is the portion of the population that eats more 10% of the population. Said differently, 90% of the population eats more sugar than this group.
Feel free to play around and publish any charts you make. Just reference us at Intake!
The 2015–2020 USDA Guidelines suggest 10–35% of your daily calories should come from protein. Protein has roughly 4 calories per gram. So if you eating a 2,000 calorie diet, you’d want to eat around 50 - 175 grams of protein (2,000 calories * 10% / 4 grams = 50 grams of protein). This guideline also has some good estimates of protein content for common foods and suggestions for specific diets (e.g. vegetarian).
Another guideline estimates that a minimum should be about 0.8 grams of protein for every kilogram of body weight (with variations for those who are pregnant [1.1 g/kg] or lactating [1.3 g/kg]). But this is debated, particularly among many sports nutritionists who suggest athletes should consume closer to 2.0 grams of protein per kilogram of body weight.
It’s important to remember that protein is a broad term that includes 21 different amino acids, 9 of which are deemed essential because your body can’t make them. That means they need to come from your diet. For example, many vegetables contain only small amounts of, or are completely absent in, certain amino acids. So vegetarians should eat a mix of vegetables to get a well-balanced variety of protein.
Meat, on the other hand, is usually a go-to for many because it is a complete protein (all essential amino acids). But according to the American Cancer Society, this should be focused on poultry, fish, and beans, as opposed to red and processed meats. In fact, the International Agency for Research on Cancer reviewed over 800 studies to determine processed meats are a Group 1 carcinogen - i.e., they cause cancer in humans. The evidence for red meat wasn’t as strong (although fatty red meat could still possibly be a problem), but the IARC and the American Heart Association suggests limiting lean meat consumption to 6 ounces (170 grams) per day.
Similar to another post of ours on sugar intake, our interactive chart allows you to investigate average sugar consumption by age in America. However, this one allows you to vary the percentile to see just how much we consume.
For example, shifting sugar to the top 90% percentile shows how much the top sugar-eaters in America consume. And it’s not pretty.
“90% of Americans eat too much sugar, everyday.”
…Our hominin predecessors spent most of their time in the trees, swinging through the rainforest canopy looking for food. In fact, they barely walked more than a mile or two a day. Their hips and spine were not shaped well for walking; they were optimized for climbing. It might be hard to imagine, but for apes the energetic cost of walking was much greater than climbing.
So what did they do? They stayed in the trees where the fruit was plentiful!So for millions of years, apes gorged on as much energy-dense fruit as they could. In an environment where competition was fierce and food wasn’t just a short drive away, calories meant survival. So naturally, those that developed a taste for the sugar-rich fruits had an advantage…
The 2015–2020 USDA Guidelines suggest 45–65% of your daily calories should come from carbs. But don’t forget that carbohydrates includes sugar.
For a quick recap of carbohydrates:
Carbs are composted of carbon, hydrogen, and oxygen, in varying quantities and structures.
Simple sugars are glucose, fructose, and galactose. Each of these by themselves is a carbohydrate, and these are bonded together to form other types of carbohydrates.
If you string two of these together, you get a disaccharide (di=2). These are also carbohydrates. For example:
These are longer strings of each sugar tied together. Examples are starch, cellulose, glycogen. They may be strung together linearly, or branched. There may be a few tied together, or quite a few. And different bonding structures may exist, too.
One particular noteworthy polysaccharide is fiber. It is recommended to consume 14 grams of fiber for every 1,000 calories.
Fiber is important for the health of your digestive system, and it has been linked to improved cardiovascular health.
Unfortunately, we don’t eat enough.
“Fiber is important for digestion and your heart, but #intake in the US is too low. Less than 15% of us get enough.”
Below is another free interactive chart showing the average fiber intake in America by age and gender.
The 2015–2020 USDA Guidelines suggest the following:
Although the average fat intake in America is near the top of this range, the majority of us stick to that ratio. But not all of us.
“The average fat intake is too high for over 30% of Americans.”
Particularly, they recommend no more than 10% of your total calories should come from saturated fats. The American Heart Association (AHA) and American College of Cardiology (ACC) Guideline on Lifestyle Management to Reduce Cardiovascular Risk recommends reducing intake of saturated fat to less than 7% of calories for the rest of the population. Similarly, the Academy of Nutrition and Dietetics (the Academy) released its position paper on dietary fatty acids for healthy adults advising people to get no more than 7% to 10% of calories from saturated fat.
There are always new dietary regimes cropping up from time to time. Some, like the popular Atkins diet, is low in carbohydrates. The ketogenic diet is high in fat and low in carbs. Some promote high protein diets, while other research suggests high protein diets are is linked to accelerated aging and disease.
Other reviews simply suggest a well-balanced diet, high in vegetables, low in sugar and salt. In fact, Blue Zone diets are quite diverse, yet all contain inhabitants with low rates of disease and disproportionately high rate of individuals that live past 100.
Nutrition science can feel like a moving target. That’s because, in large part, it is.
New science continues to refine our understanding of diet and nutrition, particularly with respect to its role in disease risk.
The guidelines of major institutions can be useful for general health and wellbeing. But as dietary goals, biochemistry, (epi)genetics, and microbiota diversity shed light on the highly personalized nature of diet and nutrition, it becomes important to collect data and find the diet that works right for you.
Intake’s mission is to improve global health through data-driven nutrition. Our blog provides information, education, tools, and tips about all things related to nutrition, including healthy eating, disease prevention, peak performance, and personalization. Sign up for alerts on new posts and product updates!