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For U.S. and Canadian adults, the Acceptable Macronutrient Distribution Range for total fat is 20–35% of calories. At 2,000 calories, that is about 44–78 g per day because fat provides roughly 9 calories per gram. Fat is not optional: it supplies essential fatty acids, supports cell structure, and helps the body absorb vitamins A, D, E, and K.
WHO recommends less than 2,000 mg of sodium per day for adults, equivalent to less than 5 g of salt. The U.S. FDA Daily Value is less than 2,300 mg sodium, which is about 5.75 g salt equivalent. To convert sodium to salt, multiply grams of sodium by 2.5; 400 mg sodium is approximately 1 g salt.
The National Academies set Adequate Intakes for total water at about 3.7 liters per day for men and 2.7 liters for women ages 19–30, including water from beverages and food. In the survey data used to set those values, beverages supplied about 3.0 L for men and 2.2 L for women. Exercise, heat, diet, pregnancy, and lactation can move needs substantially.
For U.S. and Canadian adults, the carbohydrate RDA is 130 g/day, while the Acceptable Macronutrient Distribution Range is 45–65% of total calories. At 2,000 calories, that range equals about 225–325 g. The 130-g RDA is not a universal optimal target; it was set largely around glucose needs and is different from the broader intake range used to build complete diets.
There is no single correct calorie number for all adults. Daily expenditure combines resting metabolism, the thermic effect of food, and physical activity, and it varies with age, sex, height, weight, body composition, and activity level. The familiar 2,000-calorie figure on food labels is a reference value, not a personalized energy prescription.
Yes, you can cook with protein powder. Heat unfolds and aggregates proteins—a process called denaturation—just as it does when you cook eggs or milk, and it does not erase their amino acids. Very severe or prolonged heat, especially with reducing sugars or alkaline conditions, can promote reactions that reduce availability of some amino acids such as lysine.
Protein powder does not stay unchanged forever, but a passed quality date does not automatically make a dry powder unsafe the next day. FDA treats “Best if Used By” as a quality-oriented phrase for most packaged foods. Heat, moisture, and oxygen accelerate flavor, color, solubility, and protein changes. Visible moisture, mold, pests, rancid odor, or a compromised package are reasons to discard it.
Mixing protein powder with water keeps the shake close to the nutrition of the powder itself; milk adds its own nutrients. About 1 cup of cow's milk typically adds roughly 8 g of protein plus carbohydrate and an amount of energy that depends on fat content. Milk can make the shake creamier and more meal-like; water keeps it lighter.
Once protein powder is mixed with liquid, it no longer behaves like a dry shelf-stable product. A shake containing milk, plant milk, yogurt, or fruit should be treated as perishable: keep it at 40 °F (4 °C) or below, do not leave it out for more than 2 hours, and for best quality use it within about 24–48 hours. There is no official one-size-fits-all shelf life for homemade protein shakes.
Creatine monohydrate does not automatically require liters of extra water. Hydration should reflect thirst, temperature, exercise duration, and sweat losses. Creatine can increase water associated with muscle, especially early on, but controlled studies do not show that recommended doses increase dehydration or muscle cramps.
There is no strong evidence that a cup of coffee automatically cancels creatine. Reviews find mixed results when caffeine and creatine are supplemented chronically at the same time: some trials report interference and others do not. Acute caffeine used before exercise after creatine loading appears less problematic. If the combination causes gastrointestinal discomfort, separating them is a practical solution.
Creatine can increase body weight during the first days of supplementation, especially with a loading phase. The early change is largely related to greater creatine storage and associated water in muscle. It is not rapid fat gain, and evidence does not support the idea that creatine inevitably causes progressive subcutaneous puffiness.