If a person weighs 60 kilograms, the daily fat intake does not exceed 27 grams.
The demand in protein is: non-sports day: 0.9 g x your weight kg; Aerobic day: 1.3g x your weight kg; Strength training day: 1.8-2.0g x your weight kg.
For example, if a person weighs 70kg, the added protein in these three cases is 65 g, 9 1 g and 140 g respectively.
A person eats 50-60 grams of protein in a normal diet. Additional protein can be supplemented with protein powder, and a spoonful of protein powder contains about 25g of protein.
According to the recommendations of American Nutrition AND Dietetic Association (AND) and American Sports Medicine Association (ACSM), the daily carbohydrate intake of athletes should be controlled at 6- 10g/kg body weight. For example, an athlete weighing 70kg should consume 420-700 grams of carbohydrates every day.
You get less protein and less carbohydrates. The fat content you drink is a little high.