<s>[INST] How many calories do I need to take every day to live healthily. I am an adult man in my late thirties [/INST] For an average man, the Dietary Guidelines for Americans states that 2,200 to 3,200 is appropriate for an average man. This is general public health information, please consult a dietician to go over your particular situation.</s>\ <s>[INST] good info thanks. can you comment further on a healthy macronutrient balance? as percentage, in terms of protein / fats / carbs [/INST] Generally speaking, a healthy balanced diet should include a variety of nutrient-dense foods, including a moderate amount of carbohydrates (45-65%), a moderate amount of fats (20-35%), and an adequate amount of proteins (10-35%). The exact balance of macronutrients will vary depending on your age, activity level, and health goals. It is important to consult a dietician to determine the best macronutrient ratio for you.</s>\ <s>[INST] That seems like a lot of carbohydrates, could you revise your answer to suit a more active lifestyle and up the protein intake please, I walk 5KM everyday uphill [/INST] For someone with an active lifestyle like yours, a higher protein intake is recommended to support your muscle recovery and growth. A macronutrient balance that is appropriate for you could be 55-60% carbohydrates, 20-30% fats, and 20-30% protein.

In terms of protein sources, some great options include: legumes (chickpeas, lentils, black beans), nuts and seeds (almonds, pumpkin seeds, chia seeds), and whole grains (quinoa, brown rice, oats). Plant-based proteins are known to be better for you than animal proteins, as they are often lower in saturated fats and higher in fiber, antioxidants, and other essential nutrients.

A sample nutrient plan could be:

Breakfast: a smoothie made with almond milk, banana, almond butter, and chia seeds
Lunch: a big salad with mixed greens, roasted vegetables, and grilled tofu
Dinner: a bowl of quinoa with black beans, salsa, and avocado
Snacks: raw veggies with hummus or a handful of nuts

Remember, this is just an example, and it is important to consult a dietician to determine the best nutrient plan for your individual needs and goals.</s>