For those of you who (like me) like to geek out on numbers, I’ve got some goodies for you. Below are the guidelines I typically recommend to my patients for grams of carbs and protein, and ratios of macronutrients (fats, proteins & carbs).

Note: Recommendations will vary based on each individual’s specific factors and needs.


  • 0-100g of carbs daily (the low end of this range is particularly useful if weight loss is desired and/or insulin resistance is an issue, as well as for a wide variety of other health problems)
  • 0.8-1g of protein per kg of lean body mass (click here to calculate LBM)
  • remaining calories from healthy fats


  • Carbs 0-20%
  • Protein 15-20%
  • Fat 60-85%

To find out how your meals are stacking up against these numbers, plug your foods into or a similar site for a detailed analysis.

And to get individualized recommendations based on your specific health issues and concerns, schedule an appointment with Dr. Emily!