Experts say:
LOSING WEIGHT
Meals should be made up of 45 per cent protein, 35 per cent fat, and 20 per cent carbohydrates. Women need to eat 1,400 calories a day and men need to eat 1,900.
MAINTAINING WEIGHT
Meals should be made up of 35 per cent protein, 30 per cent fat, and 40 per cent carbohydrates. Women should eat 2,000 calories a day, and men 2,500.
GAINING WEIGHT
Meals should be made up of 30 per cent protein, 20 per cent fat, and 50 per cent carbohydrates. Women should eat 2,600 calories a day, and men 3,100 a day.