See how many Carbs, Proteins & Fats you need in 3 steps…

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Type the avg. number of calories you eat daily here →

Step 2:

Type in the ratios' (or percentages) of carbs, proteins and fat you plan on eating in the boxes below…
  • Type in ratio of carbs here →
  • Type in ratio of protein here →
  • Type in ratio of fats here →

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There are 70 comments

Hi. I am a 42, 5"4" female weighing 123 pounds. I am trying to build muscle using P90X3 and have incorporated running in lieu of the cardio with the program. (running and cardio is essential for my job). I am following the protion fix meal plan, but feel that I am not getting the protein or carbs that I need as I feel tired often. (I work second shift.) What is a good plan for me to build the muscle while maintaining cardiovascular fitness? I am also trying to lean out, not lose weight per se, but look more cut and hike up the booty! Thanks!!!!

March 28, 2015


Hello, I'm 5'4 weighing 138lb with 23% body fat. My goal is to gain muscle in my legs and butt. I've been waist training for 6 weeks now so my waist is getting smaller but I'm unsure what to eat. I originally started eating 200g of protein each day and 40g of carbs on non-leg days and on leg days (twice a week) I'd up my carb intake to 160g. I'm seeing results in my stomach as I'm starting to appear alot learner but I'm also appearing leaner in my lower half which I don't want. My goal is to keep my waist small and get a bigger curvier butt. What do you suggest my protein, carb, and fat intake be along with workouts?

March 18, 2015


The link that you suggested did not work.

March 20, 2015

Adrian Bryant

try it now

March 21, 2015


Hey I'm trying to burn fat and build muscle at the same time my main focus for muscle building Is my booty... how many carns should I consume.. I'm currently eating around 180 grams protein 20 grams fats and 40 grams carbs is this ok?

February 20, 2015

Adrian Bryant

use this plan here and make protein no more than 25-to-50% of your diet

February 21, 2015


Some people say an average person needs to eat around 60 grams of protein a day but your calculator says 150, which is right? oh and my goal is simply to lose fat

5ft 9 inch
73 kg

December 06, 2014

Adrian Bryant

doesnt matter if your goal is to lose weight although a higher protein intake will help you lose weight faster because of decreased appetite and more calories burned at digestion but you need to focus on overall calorie intake to lose weight. see this diet

December 06, 2014

Heelp me

Hey, i'm 19 6"0 and weight : 62kg (skinny as fuck) you said to eat 0.5 to 1g of protein but your calculator is telling me to eat 230g of protein is it normal?

November 16, 2014

Adrian Bryant

how many total calories are you eating?

November 17, 2014


Hi Adrian,
I find your website very helpful and informative. I am 5'1 207 lbs, yes I know I am overweight and I have been working at for the last couple of years off and on. I have been more serious the past 3 weeks. My question is though I have gotten so many different calorie counts to lose weight I am not sure what is my exact calorie count to lose weight. I have been working out 4 days a week for 20 mins. Can you give me the correct information as to how many calories, carbs, proteins, and fats I should intake to help me lose weight. I started today with the jumping jacks workout. Thanks

October 01, 2014

Adrian Bryant

forget about carbs, protein and fats and just focus on calories with this diet and it'll take some trial and error on your part to see what calorie amount (not the carbs, etc) that works best for you but generally 1200-to-2000 is a good start

October 03, 2014


Hi, I am trying to gain ten pounds but I want it to be muscle. I am starting weight lifting. I was so focused on gaining weight that I am eating to much fat. Do you have a weight gain, muscle gain eating plan? Thanks!

September 19, 2014

Adrian Bryant

this one

September 20, 2014


Hello again. I'm trying to gain weight and get a bigger butt I'm 5'5 and 94 pounds. My butt is so flat and the thing is I just can't gain weight, seems like it I eat alot too. But I went shopping for food. So how many portions of meat, how many cups of milk and fruits shoul I be eating thru out the day or everyday because when I eat I don't get full. At all. An i eat alot thanks

September 16, 2014

Adrian Bryant

have you been here

September 16, 2014


I am 5'6 and 168 pound. I want to burn fat and drop weight. What is the best ratio, diet plan and workout plan to follow.

August 23, 2014

Adrian Bryant

that is determined by what works best for you but dropping weight is ALL about calories and not # of carbs, pro and fat so see this

August 24, 2014



I was recently diagnosed with Gastroduodenal Crohn's Disease after 4ish months of chronic vomiting which meant that I couldn't even keep water down. This has led to me losing 50lbs over that period, which suits me just fine really because I was overweight before. I'm not 5"2.5 and 129lbs. I've slowly been eating more but because I'm trying to combat my illness through diet (which has been working great) rather than take damaging medication - I find it hard to maintain weight. I'd be fine with losing maybe 10 more pounds but want to do it gradually. I seem to have reached a plateau anyway but I'm concerned about my health once I start to lose again.

I'm on the Specific Carbohydrate Diet (it's especially formulated for IBD) and after being confined to a wheelchair because of weakness, I've been feeling better. However, it does not allow grains, starch or carbs of any kind that do not come from approved vegetables, fruit and dairy products etc...which makes it challenging to reach a healthy calorie range. I also have issues digesting nuts, which are allowed but perhaps after so long of not eating, my stomach is extra sensitive.

Anyway, that's the background. I was wondering if you had any advice on what and how much to eat in order to maintain a healthy weight and how to increase my daily calorie intake without overloading my stomach as I get very full very quick. It roughly stands at 300-500 mostly from vegetables, fish and seafood.

I know that very low calorie intake means that when you start eating again, you put on weight but I'm not sure if that depends on what you eat or what the maintenance calorie threshold is. I'm also currently quite inactive because I'm still recovering.

Thank you.

July 31, 2014

Adrian Bryant

so are you currently tracking your calorie intake daily?

August 02, 2014


Yes. I use Livestrong.

August 04, 2014

Adrian Bryant

so how many total caloreis are you eating daily? is it only 300-500 per day?

August 05, 2014


Yes, that's correct. I've been working my way up from basically nothing for 4-5 months while I was sick.

August 06, 2014

Adrian Bryant

If possible you'll want to start off with 1500 calories which shouldn't cause any weight gain at all but I can't give you a magic number. It's best to just start off with 1500 and track that and basically see what happens and go from there making changes in your calorie total every 2-to-4 weeks.

If consuming more 500+ is a problem then the only thing I suggest you try to add to your diet is supplments like shakes or diet bars and also nuts that are high in fat add up in calories fast

August 06, 2014


Hello I'm currently 178 lbs I been working out for 2 weeks with a gym I recently just ran 1 mile been doing it everyday big landmark for me smoker for 9 years 6 months sober from cigarettes I'm 23 I lost 7 lbs within 2 weeks from eating 30-70 carbs a day I'm eating 125 protein about 1200-1400 cal a day I wanna get big like I used to be I wanna take on muscle fast what do u recommend. I need help

July 20, 2014


Thanks man! Appreciate you!!

July 20, 2014


To begin with I wanted to say that your efforts on this site are much appreciated. Its organized, efficient and completely free.

My question has to do with counting calorie, pro, and fat intake. I wanted to make sure I got it right. Lets look at an example: Brown rice. After doing the above calculation for a 2500 calorie intake, split into 4 meals, the table read that I should intake 78g of carbs per meal.
So one serving size of brown rice (195g) has:
- 216 calories
- 45g of carbs

Which means I have to find another source of carbs because the ratio of calories/carbs is to large ..

Am I getting it right?

In this link ( ) It say that I need to eat 250g of carbs to have eaten 1000 calories, but in the case of brown rice, 250g of carbs from brown rice is 1389 calories, so again I need to change my carbs source (or add another with less calorie intake). I wanted to make sure I got the right idea of what counting calories means

Thanks in advance,

Sincerely, FSL

July 13, 2014

Adrian Bryant

first of all, what is your goal? to lose weight or build muscle

July 13, 2014


Loose weight. Well both really, im following this program :

July 15, 2014


I took a look at myfitnesspal, that just about simplified everything up.

Thank you.

July 16, 2014


Hey I'm 22 and my weight classes me as obese.
I have always played sport
So my body is used to being physically active
So I have to push it harder.
Also Have PCOS and insulin resistance
So I'm struggling to loose weight
I high intensity group personal train 6 days a week
Netball soccer season that's 2 extra day (sat-sun)
Plus Oztag (1night) and swimming 2-3 mornings After Training

My question is how can I eat enough
To have energy and motivation to kill it and get through my sport and sessions while minimising/ preventing the affects of hypoglycemia and
lose weight

What would my ratios be?
Sometimes. I feel I need "my weetbix" to get through a hard session.

February 12, 2014


Im wanting to build mass in the booty: -). I'm 200 pds, 5'8 tall. Do you have any suggestions on daily meal plans i can eat to make sure i get enough proteim throughout rhe day? Ivebeen drinking proteins shakes 1-2 x a day. I dont want to build mass in my arms. Do i.not drink or eat proteins on the days i workot/ tone my arms?

January 06, 2014


Hello !
i want to take some weight and try to build some muscles
What percentages (Carb/Prot/Fat) is good to set on that guide? And how many calories?

Im 35y old 1.85cm and 77kgr

Thanx in advance

August 15, 2013

Adrian Bryant

start off with a 40-40-20 ratio of carb-protein-fat

August 15, 2013


Hi Adrian
I am studying 11th standard and I used do exercise daily from 1.5 years and maintained a good diet and hopefully had a great deal of losing 22kgs. Now I don't find time to exercise daily as I am spending most of the time in college averagely 14 hrs a day and studying at home. How to manage my fitness along with my studies?

July 06, 2013


I just came across this site and just want to say thanks! Great job! Already bookmarked.

May 05, 2013


Hi. I'm Brenda , I really want to lose the fat on my stomach and my arm , but I really don't want to go through exercise. I'm not really active, I'm 5'3 and I weigh 61kg. How do I do this?

March 22, 2013

Adrian Bryant

thru a simple diet like this

March 22, 2013


R there any exercise that will target back fat? please help!!!

March 21, 2013

Adrian Bryant

no, you need to lose weight all over to gradually get rid of back fat so Use any 1 of the permanent weight loss plans here to lose back fat

March 22, 2013


I am a 63yo female and trying to lose 20 pounds. I am 5ft 4inches and presently 151 pounds. I play competitive doubles tennis 90mins 4-5 times/wk and started a gym routine using wts 3 times/wk(45mins ea. time). I walk briskly 3.5mph 20mins b4 the gym for cardio. I figured my bmr 1306 and tdee 2024. Should I try to eat a healthy 1400 cal/day with this routine or more calories given my activity? I recently lost 18 pounds using WW...Thanx!

March 20, 2013

Adrian Bryant

you can start with 1400 and just remember to keep track of that daily and then you can adjust your calorie intake depending on how fast or slow you are losing weight along with your hunger level

March 22, 2013


Can i eat anything but eat a small portion and drink a lot of water and of course exercise do you think that will help me lose weight too instead of being on a diet

February 16, 2013

Adrian Bryant

weight loss depends mainly on how much and NOT WHAT you eat. read this

February 17, 2013

Gealine Brown

I lost 90 pounds by doing low carbing and and I've gotten into a rut. I've tried about 100 different ways to lose weight but nothing works quit like cutting carbs, for me anyways. I have been trying to do low carb but I am having trouble with consistency and when I am consistent, I am not seeing losses. PLEASE help me get out of this low carb mind frame as I believe its become more of a hinderence than a cure! There is more than one way to skin a cat, WHY can't I see that???

I usually stay below 20...what's a good thresh hold?

November 13, 2012

Adrian Bryant

#1 - it's not the low carb that makes you lose weight its the low calories that the low carb makes you eat that causes weight loss

#2 - are you exercising

#3 - are you tracking calories

November 13, 2012


Hi, I'm looking to put on size and get ripped....I go to the gym 5 times a week - shoulders, arms, back, legs, chest (6-10 reps).....I want to change my diet many carbs/protein /fat should i be eating? I've been told to eat less carbs than what you weigh....I weigh 150lb so I've been told to eat less than 150g of carbs....I normally aim for this correct? And I normally aim for around 150g of protein......I have 3 meals a day with 3 whey protein shakes in between the meals.....I am unsure as to whether I am following the right guidelines so could you tell me if this is right or not and how you would change it to help me achieve my goals...


September 14, 2012

Adrian Bryant

You weigh 150 pounds so do you know how many total calories you are eating? if so then simply make sure 30% of that is protein and 50 carbs and 20 fats to basically start bulking up

September 15, 2012


hi adrian
i used to be 160 lbs and last year i managed to get to 130 lbs by a calorie controlled diet and lots of exercise.
i've since put the weight back on and i had some personal issues to sort out etc.
the good news is that i'm back on track and have started to get back into the gym and controlling my eating.
my issue is that my back has rolls of fat on each side. even when i was down to 130 lbs and worked out with weights 4 times per week i never got rid of the back fat. now that i have put the weight back on the fat is even more prominent. my question is that can you really get rid off it through exercise and toning ? or will i always have it and maybe surgery is the only answer, which i can't afford. what is your advice and did you ever suffer from rolls of back fat??

August 12, 2012

Adrian Bryant

as you lose weight you will lose weight all over including the back fat SO even when you get down to 130 you may have just 5-10 more stubborn pounds of fat to lose to finally get rid of the back fat

August 13, 2012


I am 54 very active, my wt. is 132 and I am 5' 6 1/2. My stubborn spot is my stomach and upper thighs. I just need a healthy eating plan to folllow. I fast walk, ride a bike and do aerobic exercise 30 minutes a day. I need to lose some belly fat and turn it into more muscle.
I hope you can come up with a healthy eating plan for me.

June 26, 2012


Thanks for creating this website Adrian....there's a lot of great information.

Here's my question. I'm a male 43 weight 183 I would like to be 160-165 I'm looking to create muscle definition and slim down. I don't want to bulk up. I will be doing weight training 3 times a week and cardio 2x a week. If I calculated right....I should be eating 2000 calories per day .....using the 45/35/20. Would this be enough protein to see definition or should I decrease the carbs by 5 and add it to the protein? Or decrease the fat and add it to the protein.

May 08, 2012


More protein then carbs to cut.

July 28, 2012

Hello Adrian,
I just finished the calorie assessment that tells me how many calories I should be eating based on my height/weight which is 2200-2900. Although I am a big girl that still seems like a lot. I've managed to lose 20# before I discovered your site. I feel like I may sabotage my current success if I start eating that many calories a day. I'm anxious about what to do now. Please help!!! Uuuggh????

March 12, 2012

Adrian Bryant

How many calories per day are you eating per day and how fast did you lose 20 pounds

March 12, 2012


Just want to THANK YOU, ADRIAN.
Your site is incredible and I've lost 37 pounds, and counting, just by following your exercises and help with what foods to eat and to stay away from.
It's always hard going to gym in the very beginning, and with your At Home workouts, I managed to become more fit and gain courage to go to an actual gym.
I can't thank you enough, I feel so much better in my own skin!!

February 11, 2012


How long did it take you to loose 37lbs and how long did u exersize daily?

February 12, 2012


Hello, are the percentage ratios that are filled in default for any amount of daily calories. For example, following an average of 1400 calorie per day, I would base myself from 45-30-25? I am attempting to burn fat.

September 19, 2011

Adrian Bryant

you can burn fat off any ratio but you need to play around with it and see what is best for you

September 19, 2011


i like this plan, i am trying loose fat and gain muscle so i can burn 50+ calories when im at rest..i workout everyday at the gym for about and hour and a half. I need a meal plan thats based high on protein and low in good carbs..thanks!

November 17, 2011


hi i was wonder if you could explain to chart above to me this is what it says for an example grams per day: carbs: 281, protein: 168 fat:50 grams Calroies per day: carbs 1126 protien 676 fat 450, whats the difference like which one should i following should i eat 281 grams of carbs a day or 1126 calroies of carbs a day.

September 12, 2011

Adrian Bryant

there's no difference

carbs & protein have 4 calories per gram and fat has 9 cals per gram so in your case for example...

281 grams of carbs x 4 calories per gram = 1126 calories

September 12, 2011



As Adrian stated, a calorie is a calorie, with one exception.

Fat has 9 calories per gram while carbs and proteins have 4.

When it comes to losing weight, it doesn't matter what your macronutrient breakdown is, all that matters is that you create a constant caloric deficit.

November 05, 2012 en Espanol
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