How much protein do I need on a Mediterranean diet?

You should aim for 10-35% of your daily calories to come from protein on the Mediterranean diet. You can also aim for approximately 0.8-1 gram of protein per kilogram of body weight. You may have higher protein needs if you fall into a high physical activity category or if you have specific goals such as building muscle ( 10 ).

Is the Mediterranean diet high in carbs?

The Mediterranean diet may be considered higher in carbs than other popular diets such as keto or paleo because it doesn’t restrict carbohydrate intake. The macro breakdown in the Mediterranean diet includes 45-65% of daily calories from carbohydrates, which is generally higher than most low-carb diets. That being said, the carbohydrates in the Mediterranean diet are mainly from whole, nutrient-dense sources such as fruits, vegetables, and whole grains. These types of carbohydrates provide important nutrients and fiber. They also have a lower glycemic index, which means they don’t spike blood sugar levels as much as refined carbohydrates. This makes them a healthier option for blood sugar control and weight management ( 4 ).

How many calories should I eat on a Mediterranean diet?

While you’re on the Mediterranean diet, you should follow a balanced meal plan that provides around 2,000 calories per day for women and 2,500 calories per day for men. Of course, individual needs may vary based on factors such as age, sex, activity level, and health goals. You can use an online calculator or consult a dietitian to determine your specific calorie needs ( 3 ). Overall, the Mediterranean diet encourages mindful eating and listening to your body’s hunger and fullness cues rather than strict calorie-counting. This approach promotes a healthier relationship with food and can lead to long-term success in maintaining a healthy weight.

Is 35 grams of fat a day enough?

35 grams of fat per day is pretty low for most people. The recommended amount of fat in the Mediterranean diet is 20-35% of daily calorie intake, which varies depending on individual needs. If your calorie requirements are 2,000 per day, this equates to approximately 45-77 grams of fat per day. The type of fat consumed is also important. The Mediterranean diet recommends consuming healthy fats such as olive oil, avocado, nuts, and seeds rather than saturated or trans fats. These healthier options provide essential fatty acids and have been linked to several health benefits such as improved heart health ( 7 ).