The amount of energy we get from food is made up of macros. The macronutrients that are vital to the body are protein, fat, and carbohydrate. These macronutrients all have different functions in the body.
One gram of protein contains approximately 4 kilocalories. In the Finnish nutritional recommendations for 2024, the protein recommendation is 10–20% of total daily energy intake. This would mean about 55–110 grams of protein per day for a person eating 2200 kilocalories.
Proteins are made up of amino acids. Amino acids help, among other things, in building and repairing the body's tissue structures, as well as in creating various hormones and enzymes. There are a total of 20 different amino acids that are important for the body. Nine of these are essential for the body. This means that the body cannot produce these amino acids from other substances, but must obtain them from food.
The amino acid profile varies considerably between different foods. Animal products are generally better in amino acid profile than plant products. However, amino acids from food do not have to come from just one nutrient, and by eating a wide variety of plant products, you can also get all the essential amino acids.
One gram of fat contains approximately 9 kilocalories. In the 2024 Finnish nutritional recommendations, the fat recommendation is 25–40% of total daily energy intake. This would mean approximately 61–98 grams of fat per day for a person eating 2200 kilocalories.
Fat from food consists of glycerol and fatty acids. Fats help with the absorption of fat-soluble vitamins, the production of hormones, and the function of cell membranes. Due to the high energy content of fats, they provide a lot of energy and can also be stored in the body for future energy needs.
Unsaturated fatty acids are healthy for the body and eating them helps prevent various diseases, such as cardiovascular and memory diseases. Consuming unsaturated fats helps lower the amount of LDL cholesterol, or “bad” cholesterol, in the blood.
Two of the unsaturated fatty acids are essential for the body. These fatty acids are linoleic acid (omega-6 fatty acid) and alpha-linolenic acid (omega-3 fatty acid). Good sources of unsaturated fatty acids include nuts, vegetable oils and fatty fish.
Saturated fatty acids raise the level of LDL cholesterol in the blood, which increases the amount of cholesterol accumulated in the tissues. This can increase the risk of coronary artery disease and stroke, for example. Hard fats should therefore be avoided and it is recommended to eat them as a maximum of one third of the total amount of dietary fat. High levels of saturated fat are found in fatty meat and dairy products, for example.
One gram of carbohydrate contains approximately 4 kilocalories. In the 2024 Finnish nutritional recommendations, the recommendation for carbohydrates is 45–60% of total daily energy intake. This would mean approximately 248–330 grams of carbohydrates per day for a person eating 2200 kilocalories.
Carbohydrates provide quick energy and are our body's most important source of energy. Carbohydrates help regulate blood sugar, as well as fat metabolism. Carbohydrates from food are made up of sugars. The number of sugar units and the chemical chains they form affect how carbohydrates behave in digestion.Different carbohydrates: sugar, starch and dietary fiber
Sugars provide quick energy and cause a rapid rise in blood sugar. Sources of sugar include sweets, lemonades and fruit juices.
The structure of starch is more complex than sugars and requires more time to digest. Starch has a slower and more even effect on blood sugar. Sources of starch include vegetables, potatoes and pasta.
Dietary fiber is a carbohydrate that our body cannot break down during digestion. However, dietary fiber provides food for bacteria that benefit intestinal health. Dietary fiber improves intestinal function and also helps regulate blood sugar and hunger. The 2024 Finnish nutritional recommendations recommend at least 25 grams of dietary fiber per day for women and at least 35 grams for men. Sources of dietary fiber include various whole grain products, fruits and vegetables, as well as nuts and seeds.
Author:
Lassi Honkanen
physiotherapist
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Published: 20.2.2025