Recommended intakes of fats, protein, and calories for women

We already know how women care about their appearance, and they also give their attention to the amount of protein, fats, and calories. So, we will present recommended intakes of  these nutrients and their sources.

The first one is protein

In general, the mission of proteins in your body includes three tasks which are building, fighting, and supporting.

The first one is building. Protein’s nickname is building blocks. This name depends on its role in building and repairing the body’s tissues.

The second one is fighting. Proteins have a role in fighting microorganisms in purpose to protect you from infection.

The third one is supporting. Proteins have a method to support your body. In other words, if your body has extra proteins, your body starts to use them as fuels.

Regarding losing weight

  • Stabilizes Your Energy Levels And Appetite

Protein has a major role in decreasing the rate of the digestion process. In other words, it helps you to feel full for a long time.

  • Burn Calories More Effectively

For example, if you get 100 calories, protein has the ability to burn from 25 to 30 calories during the digestion process.

Your Essential Protein Intake

According to the Centers for Disease Control and Prevention, “the standard food guide recommendation for the average individual is set around 46 grams per day for women”.

In other words, the three meals which the women eat must have 46 grams of protein in purpose to reach the desired weight.

Protein sources:

We have various sources to find proteins, so you can reach them feasibly in purpose to enroll them to your diet.

The first source is animal’s products as lean meat, beef sirloin steak, chicken, skinless breast, and poultry.

The second source is dairy products as cottage cheese, skim milk, low-fat plain yogurt, and cheddar.

The third source is grain as bread, muffin, flaked cereal, popcorn, and flour tortilla.

The fourth source is, seeds as beans and peas, soy products, and unsalted nuts.

The second one is fats


There are five functions of fats which are absorbing, supporting, storing, protecting, and maintaining.

The first one is absorbing, they have an effective role to absorb different types of vitamins like vitamin A, vitamin D, vitamin E and vitamin K.

For instance, there is a type of vitamins which called fat-soluble. It means that they can be absorbed through fats.

The second one is supporting. Fats can work as an alternative to carbohydrates. As we know that carbohydrates are the main source of energy.

So, once there is a lacking in carbohydrates’ existing, fats support your body by being a source of energy.

The third one is storing. Fats can be stored under the skin in purpose to provide an energy to your body.

The fourth one is protecting. The stored fats have a positive impact on your body.

It means that you can find stored fats around the vital organs in order to protect them from any impairments.

The fifth one is maintaining. Fats have the ability to maintain your body temperature.

Simply, when your skin lost its temperature, the stored fat under the skin can increase the temperature again.

Fats VS lose weight

As we know that one gram of fat provides 9 calories. So, we can consider it as a risk factor of weight gain. As a result, you have opted low-fat food in purpose to lose weight.

How many fats you have to eat?

According to bodybuilding, “women should try to get at least 20 percent of their total daily calories from healthy fat sources. So, if your dietary target is 2,000 calories per day, you should consume 44 grams of fat per day”.

In other words, the amount which the women have to take is 44 grams per day in purpose to obtain their wanted weight.

Fat’s sources:

Note that, we have to make a balance between different types of fats while selecting your required amount.

As we know that, there are 44 grams are required, so we have to opt 15% Monounsaturated fat, 5% polyunsaturated fat, less than 10% Saturated fat, and 0% Trans-fat.

There are sources of every type:

The first types are Monounsaturated fat

  • Olive, canola, and peanut oils
  • Nuts and nut butter
  • Olives
  • Avocado

The second types are polyunsaturated fat

  • Safflower, sunflower, corn, soybean, and cottonseed oils
  • Nut

The third type is Saturated fat

  • Beef, pork, lamb, veal, and skin of poultry
  • Hot dogs, bologna, salami
  • High-fat dairy products, such as cream, ice cream, whole milk, and cheese.
  • Butter, lard, bacon fat
  • Tropical oils, such as palm, palm kernel, coconut oil
  • Baked goods, such as cookies, pastries, croissants

The third one is calories

According to Livestrong, “your recommended daily intake, RDI, of calories depends on your activity level, age and sex”. In other words, the amount of daily calories is variable one regarding age and gender.

For instance, if you are female and between the ages of 19 and 30, and are moderately active, your RDI is between 2,000 and 2,200.

How to avoid gaining calories:

We will present both types of food which have a low and high amount in purpose to avoid the high ones and opt the low ones

Firstly, low calories food:


  • Arugula—5 Calories Per Cup
  • Celery—6 Calories Per Stalk
  • Bok Choy—9 Calories Per 5 Leaves
  • Cucumber—22 Calories Per 1/2 Cucumber


  • Plum—30 Calories Per Plum
  • Grapefruit—37 Calories Per Half Grapefruit


  • Wheat Bran—31 Calories Per 1/4 Cup
  • Popcorn, Air-Popped—31 Calories Per Cup
  • Rice Cakes, Plain—35 Calories Per Cake


  • Turkey Breast Deli Meat—72 Calories Per 3 Oz
  • Cod—70 Calories Per 3 Oz.
  • Mussels—73 Calories Per 3 Oz
  • Turkey Legs—91 Calories Per 3 Oz
  • Chicken Breast—92 Calories Per 3 Oz


  • Silken Tofu—31 Calories Per 3 Oz
  • Refried Beans—91 Calories Per 1/2 Cup
  • Canned Kidney Beans—108 Calories Per 1/2 Cup
  • Lentils—115 Calories Per 1/2 Cup


  • Liquid Egg Whites—25 Calories Per 3 Tbsp
  • Mozzarella, Part-Skim—71 Calories Per 1 Oz.
  • Skim Milk—83 Calories Per Cup
  • Plain Nonfat Yogurt—137 Calories Per Cup

Secondly, high calories‏ food

Most the meat types. For example, 360 calories in a 6 oz of beef pot roast, 268 calories in a 5 oz chuck steak, and 231 calories in a 1 cup of the diced chicken breast.

Most of the Fish types. For instance, 445 calories in 6oz of Atlantic Mackerel, 313 calories in 6oz of tuna, and 310 calories in 1 cup of canned sardines.

Dairy Foods as ricotta cheese, plain yogurt, and grated parmesan. In other words, there are 216 calories in 1/2 cup of ricotta cheese, 149 calories in 1 cup of plain yogurt, and 119 calories in 1 ounce of grated parmesan.

Various types of beans. For instance, garbanzo Beans has 164 calories per 100 grams, 255 calories in 1 cup of navy beans, 254 calories in 1 cup of white beans, and 245 calories in 1 cup of pinto beans.

Some of the vegetables. For example, medium baked potato contains 161 calories, 134 calories in a cup of green peas, and 258 calories per cup mashed.

Whole Grains. 222 calories in 1 cup of quinoa, 248 calories per cup of Brown Rice, 174 calories in 1 cup of whole wheat pasta, and 166 calories in 1 cup of oatmeal.

Last but not least, various types of Nuts. For example, Macadamia Nuts contain 204 calories per oz, 196 calories per oz of pecans, 191 calories per oz of pine nuts, and 187 calories per oz of dried coconut.

In conclusion

We explored a holistic view of protein, fats, and calories in order to opt the suitable amount of them while you’re on diet.

In addition to that, we mentioned different sources of protein, fats, and calories to be a guide during opting. For instance, how to get protein from different sources like dairy, animals, and grains.

As a result, if you’re interested in having a healthy eating style, your interest has to go for carbs, fats, proteins, and calories intake in purpose to avoid weight gain.

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