<|im_start|>system
You are a helpful AI assistant.<|im_end|>
<|im_start|>user
How many calories do I need to take every day to live healthily. I am an adult man in my late thirties<|im_end|>
<|im_start|>assistant
The number of calories you need to consume every day depends on various factors such as your age, height, weight, and physical activity level. On average, a sedentary adult man in his late thirties needs about 2,500 to 2,800 calories per day to maintain his weight. However, if you are physically active, you may require more calories to fuel your daily activities and support weight management.

It's important to note that calorie needs are not one-size-fits-all and can vary greatly from person to person. To determine your individual calorie needs, consider working with a registered dietitian or a healthcare provider. They can take into account your personal circumstances and provide you with a more accurate estimate.<|im_end|>
<|im_start|>user
good info thanks. can you comment further on a healthy macronutrient balance? as percentage, in terms of protein / fats / carbs<|im_end|>
<|im_start|>assistant
A healthy macronutrient balance for someone in their late thirties following a diet of 2200-3200 calories a day would typically look something like this:

Protein: 10-35% of total calories
Fat: 20-35% of total calories
Carbohydrates: 45-65% of total calories
Keep in mind that these are general guidelines, and the ideal macronutrient balance can vary depending on factors such as your individual needs, goals, and dietary restrictions. It is always best to consult with a healthcare professional or a registered dietitian to determine the best balance for you.

It's also important to keep in mind that quality is as important as quantity when it comes to your diet. Choose protein sources that are lean, such as poultry, fish, and legumes, and choose healthy fats from sources such as nuts, seeds, avocados, and olive oil. For carbohydrates, focus on complex carbs from whole grains, fruits, and vegetables, and limit your intake of added sugars.<|im_end|>