Consuming 94 to 125 grams of protein per day for a 2,500-calorie diet, and 131 to 175 grams of protein each day for a 3,500-calorie, weight-gain diet.
Carbohydrates make up the largest percentage of your diet, especially if you exercise regularly. The Institute of Medicine recommends adults consume a minimum of 130 grams of carbohydrates each day, and 45 to 65 percent of their daily energy intake from carbohydrates. This means you need 281 to 406 grams of carbohydrates per day when consuming a 2,500-calorie diet, and 394 to 569 grams of carbs each day when eating a 3,500-calorie, weight-gain meal plan. When you regularly participate in resistance-training workouts, you need at least 2.3 to 3.6 grams of carbohydrates per pound of body weight each day. Healthy, high-carb foods include whole grains, fruits, potatoes, peas, corn, legumes, milk and yogurt.