Each individual is different in regards to height, weight and level of exercise. In general, an adult women needs about 80 grams of protein per day which factors out to approximately 100 grams of carbohydrates and 36 grams of fat. In general, an adult male needs about 115-120 grams of protein, 150 grams of carbohydrates and 50 grams of fat. I teach my clients to eat using a block system whereby each block is 7 grams of protein, 9 grams of carbohydrates and 3 grams of fat per each block. Generally, an adult women would eat 10-12 blocks in a day and an adult male would eat 14-16 blocks. My recipes are balanced and have the block content listed for you to make it easier.