1.2 to 2.0 grams of protein per kilogram of body weight

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strive for 84 to 140 grams of protein each day.

Choose foods high in nutrients, like avocados, nuts (almonds, walnuts), seeds (chia, flaxseed), and healthy oils (olive, coconut).

45–60% of your daily calories should come from carbohydrates.

Daily Calorie Intake Percentage 20–35% of your daily calories should come from fats. 600–1050 calories from fat, or roughly 67–117 grams of fat per day, for a diet of 3,000 calories.