<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] A generally healthy macronutrient balance is:

- Protein: 10-35% of total calories. Protein is important for muscle, bone, blood, and cartilage health. Good sources include chicken, fish, lean meat, eggs, dairy, lentils, beans, etc.
- Carbohydrates: 45-65% of total calories. Carbs are the body's primary energy source. Focus on complex carbs like vegetables, fruits, whole grains, rather than simple carbs from sugar, white flour, etc.
- Fats: 20-35% of total calories. Fats are important for energy, absorption of vitamins, and other functions. Focus on healthy fats from olive oil, nuts, seeds, avocados, rather than saturated/trans fats.

The ideal ratios vary based on individual needs and goals. But as a general guideline, getting a mix of 10-35% protein, 45-65% carbs, and 20-35% fat can provide a balanced intake of macronutrients. Of course, it's also important to consider micronutrients, drink plenty of water, and get enough fiber and other nutrients. A balanced diet with appropriate portions is key.</s>