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

Step 1:

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 →

Step 3:

Select below whether you eat 3,4,5 or 6 meals a day…

Step 4:

  CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY
GRAMS PER MEAL
CALORIES PER DAY
CALORIES PER MEAL

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1-35 of 91 Comments
Korina

Hi I am 180 lbs 5'1 26 yr old female. I have lost 100 lbs in the last two yrs but for the last 3 months my weight has been stagnant. Ive upped my cardio, pilates, yoga, interval training. I eat super healthy!! I don't understand why I am not losing now. How many fat grams am I allowed per day?? I want to make sure Im not depriving my body of nutrients but something is right if Im not losing now.

April 17, 2016

Kathleen

I am 5 foot 1 inch and weigh 175 pounds. I have tried everything to lose weight and have managed to lose about 15 pounds. I am diagnosed with polycystic ovarian syndrome and would like to learn what distribution I should be following to lose weight healthily. I am usually very active and athletic, however I was in a serious car accident, where I was seriously injured. I would like to have children but I really want to get down to the healthy weight that I was most of my life which was about 127 pounds. any information would be helpful. Medical Science has not helped me out this far, I have done all the research on my own.

March 11, 2016

monique moore

Im a little confused:/ So im 5'3 and 103lb I was told I should at least have 100g of protein and 120g of protein us my limit is that true? Help me out here how much do ineed of my calorie intakre to gain muscle thanks:)

February 16, 2016

Adrian Bryant

100g is fine but all you really need is about .8-to-1gram per pound of bodyweight to gain muscle and lose weight faster

February 17, 2016

Sara

I am 26 years old , 5ft and weighs 68.8 kg . I have excessive hair growth on the face also it was shown on the ultrasound that I have PCOS but the tests came back normal so they wouldn't diagnose it as PCOs . I also have Multiple sclerosis . I am trying to lose weight since Aug 2013 I live in a constant diet mood + I work 18 hr a day . I eat 500-900 cal / day but Never lost any significant weight 1 Kg that comes and goes . I kept blaming myself so I got a gastric balloon . It didn't do anything 2 months have passed I lost 1 kg which I am starting to regain now . I eat once a day . And I don't have an appetite for food I eat so I can think while working . I don't know what to do anymore I lost a lots of money with no results .

February 02, 2016

Adrian Bryant

please see this to solve your problem

February 03, 2016

Jessica

Hi I'm 5ft7 and currently weigh 155lbs at weight restoration after weighing 103lbs a few months ago due to anorexia. I was told not to exercise for a few months because of damage id caused and start eating over 2000 calories which isn't only hard mentally but physically hurt. the weight seems to be slowing and I'm taking it upon myself to start exercise. I am eating around 1200 calories now (I used to have 50 at most and abuse substances to try help) but I seem to just be putting weight on. I have been now focusing on protein levels and started taking shakes. nothing I have tried even in relapses has helped me lose weight. I was just wondering if yo have any extra tips to help lose fat but regain muscle and look nice. I just don't know where to turn at the minute

January 23, 2016

Courtney

Hi,

Im 5"3 25 years old and weigh 190 lbs. I was diagnosed 3 years ago with PCOS (polycivic ovarian syndrome) where I was only 130/135 lbs. For the last 3 years of my life I have tried all diets and excerise 4 days a week and I can't seem to loose a pound! I seem to only get bigger and bigger! help please as I'm loosing all hope!

January 14, 2016

Mallory

Hey Adrian I am 5ft at 118lbs. I've been trying to get rid of this skinny fat an get more toned an curvy I've been using myfitnes pal to track my eating eating about 1500-1750 calories a day. I am currently doing Chalene extreme from Beachbody 5 days a week with my intake being 30% protein 40% carbs and 30% fat is this good or should I change it up? Thank you!!

October 05, 2015

Adrian Bryant

when it comes to losing weight it is mainly about calories so 1500+ is good but if you're not losing any weight at all then first double check your calorie counts and then lower your calorie intake IF your counts are accurate

October 05, 2015

Liz

Hi,
I have been trying to loose weight now for 3 years and nothing has helped I am 31 and 209 lbs. After trying different diets and following suggestions of different nutritionists I currently workout 4x a week 45-65 min a day and follow a 1300-1500 calorie diet. I have actually gained weight since I started working out 4 months ago. I eat 6x a day. How much protein, carb, fat should I be eating? Am I doing something wrong?

August 01, 2015

Adrian Bryant

focus on amount of calories and use this diet

August 02, 2015

Jason

hello need some help please I'm 36 years old and 6'0 tall weight 320 I want to build muscle mass but trying to stay the same weight. I eat 6 meals a day 8ozs of meat and 8 Ozs of a good carbs. What do u think on how much carbs and protein do I need for a day! I walk 1.5 miles every morning and workout later

July 28, 2015

Abdulla

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

Graham

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

Rickie

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

Vanilla

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

Vanilla

The link that you suggested did not work.

March 20, 2015

Adrian Bryant

try it now

March 21, 2015

jade

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

ozzy

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
male

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

Name*

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


Incorrect please try again
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