The breakdown should look like this:
- 50 percent carbohydrates
- 25 percent protein
- 25 percent fat
At first glance, this may look lopsided. Fat has 9 calories per gram, where as protein and carbs have 4 calories per gram.
As you look at this and do the math, that means on a 2,000 calorie diet (recommended for most men), you will have 1,000 calories a day in carbs, 500 in protein and 500 in fats.
Now, that doesn't mean we go eat extra Twinkies on our light eating days.
What this means is we need to eat good healthy fats for this kind of ratio: peanuts, olive oil, avacados, peanut butter and fish oils — not lard, mayonnaise and deep fried foods.