At 130lbs, the adequate caloric intake for an active woman is roughly 1800Kcal for maintenence or 1500Kcal for weight loss.
This number can increase if you are performing at an extremely active level or if you are trying to gain muscle mass.
Protein should comprise roughly 20% of caloric intake
At an 1800Kcal maintenance level this would mean 360Kcal from clean
lean proteins like chicken, turkey, eggs or vegetarian protein sources. Roughly one gram of protein per pound of
bodyweight. So at 130lbs = 130grams of protein.
Protein is an essential part of the diet. It is the primary nutrient that keeps our skin and hair shiny and our nails and
bones healthy and strong. Every cell in your body has protein in it and this protein constantly needs to be replenished.
Proteins are made up of building blocks called amino acids. These amino acids are responsible for the growth, maintenance and
repair of cells in the body. Protein is especially vital when building muscle or recovering from illness or injury.
Complex carbohydrates should comprise roughly 60% of the daily caloric intake
Again at the 1800Kcal level this would mean 360
Kcal from complex carbohydrate sources like whole grains, wild brown rice, vegetables and pasta.
Carbohydrates are the main source of fuel for the human body. The best sources of carbohydrates are "complex carbs" -
whole grains, vegetables, fruits and beans.
These carbohydrates promote good health by delivering vitamins, minerals, fiber,
and many nutrients. Avoid refined carbohydrates from processed grains - white bread and white rice as well as pastries,
sugared sodas and other processed foods. These may contribute to weight gain and eventually lead to diabetes or heart
Fats - unsaturated fats should make up the remaining 20% of calorie intake
At an 1800Kcal maintenance level this would mean 360Kcal from healthy fats found in
nuts, seeds, fish and various vegetables.
Fats are a necessary part of the diet to maintain healthy skin and hair, to promote healthy cell function and to insulate
the body's organs.
Certain vitamins like vitamin A, D, E and K can only be metabolized in conjunction with fat.
healthy types of fat are mono and polyunsaturated fats from sources like seeds, nuts, vegetables and fish.
Essential fatty acids like Omega 3 fats help to protect against heart disease, some types of cancer and are
important for brain function.