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1-40 of 74 Comments

I Want to build muscle mass and loose fat at the same time. In order to maintain my current weight, I need to consume 2500 calories. Do I need to increase my calories (200-400) in order to gain muscle mass, or Do i need to go on a calorie deficit. Thank you

July 16, 2015

Adrian Bryant

not exactly. see 11-thru-19 here

July 16, 2015


Im 5 10 160 lbs 11 percent body fat,im about to do my first bulk as ive been cutting from 200.Now im curious on how much protein,carbs,fat i should be taking in a day percentage wise?Im looking to eat 3500 calories a day to start,Im looking to gain about 10 lbs in my 3 month bulk.

June 13, 2015

Adrian Bryant

use this workout & diet here to gain lots of muscle with very little or no fat at all

June 15, 2015


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 ( www.nowloss.com ) 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 : www.nowloss.com

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

Incorrect please try again

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