Tap Here to Look Good Naked or…

How many carbs, proteins, and fats do I need to lose weight?

There is no magic number of carbs, proteins, and fats You have to eat to lose weight but a good place for you to start off with is…

You should lose weight very easily when…

If you went here and saw that you needed to eat 2,000 calories a day to lose weight then…

If you're eating the right amount of calories to lose weight, Exercising and eating your carbs, proteins and fats at a 50/30/20 ratio and you're not getting the weight loss results you want - then…

To lose weight faster by eating less carbs…

You can make carbs less than 40% of your diet while increasing your protein and fats and this MAY help you lose weight faster because…

You can lose weight faster by eating more carbs…

If you do a lot of high intensity fat loss workouts because more carbs will give you more energy to workout longer & harder at a higher intensity which will make you burn more fat when you exercise so if your weight loss plan includes a lot of high intensity fat loss workouts…

See what ratio of carbs, proteins and fats works best for you because…

Even though your friend lost a lot of weight on a carb, protein, and fat ratio of 50/30/20 - You may need a carb, protein, fat ratio of 35/45/20 to see weight loss results but…

Before you start changing up the amounts of carbs, proteins and fats you eat…

  1. Make sure you're eating the right amount of calories to lose weight and…
  2. That you're eating the right foods and…
  3. That you're exercising all before you mess with the amounts of carbs proteins and fats you eat so…

A good starting point for you or anyone else trying to lose weight would be to start off eating all of your carbs, proteins and fats at a 50%/30%/20% ratio and then just go from there to see what works best and if you're not good with math…

To help you plan your weight loss diet…
Make sure you also see…


Back to Top

1-20 of 68 Comments
Courtney Graley

You require balanced diet program. And you have to be psychologically strong to lose weight. There are no shortcuts and some magic pills. I lost 100 pound and I know that. You can read full information at www.acalculator.com. I wish you all the best. You can do it.

June 30, 2015

sam

Hi,
I am 23 years old and only 5ft tall I used to weigh 110 in high school but recently I have gone up to146lb. I have tried dieting many times and I only lose 2 or 3lbs and they come right back. I tried exercising as well and adding fat burners but they didn't help much. My job only really allows to me to eat lunch and then dinner when I get home cause I am not able to eat many small meals. I also can't stand water and I can't have any drinks high in vitamin c. Any suggestions would be appreciated.
Thank you
Sam

December 04, 2014

mark

Hi. I did read your article but I find it a bit confusing with all those numbers. Math was never my favorite subject in high school :)
Anyway, my question is simply this - do we need to pay that much attention to the ratios (carbohydrates, protein and fat)? If not followed properly, will this hinder the process? I've read this article healthiack.com that simply suggests "eat 20% less than you normally would" (20% less than the "maintenance" intake) and you should be fine.
I'm a 34 year old male, 182 cm tall and have 95 kg. Yes, It's too much, I know. I've calculated my BMR to be 2064 calories. So, 20% off this would mean I should eat about 1600 calories per day. (I have a desk job and I don't exercise so BMR is pretty much my daily consumption. I'm not proud of that).
Since 1 gram of fat equals 9 calories it would take about 337 days for me to lose extra weight (my goal weight is 80 kg. So, 95 kg - 80 kg equals 15 kg of extra fat that needs to go. That's 135000 calories. 135000 divided by 400 calories (the daily deficit) equals 337 days). Am I doing this right?
Thanks for your reply in advance.
Mark

January 29, 2014

Adrian Bryant

correct. weight loss is all about HOW MANY calories and not carbs, pro and fats so read this also but...

the amount of carbs, pro and fat you does have an effect on how fast you build muscle, control hunger and your energy levels.

January 29, 2014

kat

oops, my stats 50 years old, 5"4" 165 lbs.
medium built, my body type is mesomorph. I am fat in thighs, but see muscle definition under skin.

January 03, 2014

Adrian Bryant

ratios don't matter too much. the amount of calories you eat is most important. read this

January 03, 2014

kat

hi. i have Hashimoto and am finding postive results from eating paleo/primal. No gluten- wheat, rice, oats, etc. Now, I am still trying to figure out my ratios. I dropped 11 lbs, been adopting this lifestyle for 70 days now. I just began exercising- walking, some elliptical. I am doing low carb, more protein and good fat- avocado, coconut oil, grass fed, organic. My goal is two fold- get down to 150 (145 if possible) and to remain auto immune symptom free. I am learning patience and that this will take time.

I just changed my calorie intake and made adjustments to my ratios. 1437 Daily Calorie Intake 55 g Carbohydrates (15%, 220 kcal) 70 g Protein (19%, 280 kcal) 104 g Fat (66%, 937 kcal). any thoughts on these ratios?

January 03, 2014

pj

Your post really made me hopeful. I struggle with Hashimoto Disease as well. It has turned my life upside down. The weight gain has brought on major depression. I am eating healthy. I am exercising twice per day and I still do not see positive results. I stopped eating wheat and that seemed to really help. Unfortunately, I'm gaining more weight and was recently told that I am pre-diabetic. I don't know what to do. The disease has ruined my self-esteem!

January 29, 2015

Adrian Bryant

dont know much about Hash. but what is your overall calorie intake

January 29, 2015

Nesha

Hi! I'm on my 2nd day of phase 2 and I have a question. Does it matter if you eat less than your reccommended calorie intake? The reason I ask is because now I find myself getting full before finishing my meals, and going longer without being hungry. I'm trying not to eat past 10pm, but it doesn't help when it takes 4-5hrs for me to get hungry again.

December 08, 2013

Nesha

Yes sir! That's it! I'm doing the calorie counting diet plan

December 08, 2013

Adrian Bryant

if you can eat less than your recommended intake and not be hungry then go for it! more power to you. consider yourself lucky you can eat less, not be hungry and lose weight faster

December 09, 2013

Ariel

sooooo, if a balance bar has 25%-40% (DV) is that the recommended 30% protein for the day? im so lost thanks

August 08, 2013

Adrian Bryant

maybe but is that enough for YOUR requirements to lose weight based on this calculator

August 08, 2013

Trina

Hi Adrian,

Thank you for all of your helpful information. I just had one question. What would you say is the best carb, protien, fat ratio when trying to maintain and even get a bigger butt, while flattening the stomach. Most of my fat is located in the lower part of my body. I don't have a flat stomach anymore, but would like to get to that point. I have gained weight and would like to keep some of the body mass I've gained in my hips and butt while reducing my waist. Even when I was slim with a flat stomach, I had a pretty large butt and hips. I have your information for exercising, but I was wondering what ratio I should be using to build muscle, tone and tighten my legs and butt, while also losing fat in my stomach. Should I be using the standard ratio you've provided above for weight loss? What ratio would you suggest with your get a smaller waist, bigger butt workout routine for maximum results?

April 02, 2013

Coppola

I see. Thank you again Adrian.

Although what you say i find it very HARD to keep our weight while i reduce my body fat!

The FACT with me and my exemple is this:

Since i started eating healthy foods, complex carbs, good protein, cardio 5 days per week and weight trainning 3 days per week i LOST 5 lbs!

It's true that those 5 lbs i lost can be only FAT, but i didn't replace them with muscle... If i did i would be with the same 5 lbs now(...)

And i'm 5,7 feet tall, so my ''fatty'' 142 lbs were great for my Body Mass Index, but i got 20% of body fat percentage so i started doing some changes and i drop to 137 lbs and my body fat reduced to 16,3% BUT my Body Mass Index is now to lower :/

So i say that it's very HARD to keep our GOOD BMI (my old 142 lbs) and reduce our BAD Body Fat Percentage (i reduced 3,7%) at the same time because since i started to have a healthy life style i lost fat BUT AT THE SAME TIME i reduced my BMI (witch i never wanted to)

So i said in my last comment that i thought we couldn't have the best of the both worlds.

April 02, 2013

Coppola

Thank you so much!

I was on Spring Break holydays with my friends and i didn't see any internet stuff on the past week!

So if i'm trying to lose weight you recomend the Natural shake with no artificial flavours and sweetners, BUT i eat more calories per serving in that Natural one, than if i take the standard with artificial stuff and sugars..

So..
I guess that you're saying that is best to eat more calories per serving in the natural shake with no sugars and run away from the cravings, that eat the normal one with less calories but more sugars that may cause me cravings and make me eat even more. Am i right?

Another thing Adrian, WHENEVER you say LOSE WEIGHT it ALWAYS mean LOSE FAT. Right? Because i don't mind to keep my current weight! I just want to lose fat!

My Body Mass Index (BMI) is really GOOD! But my body percentage is 16,3%!

How can i keep my BMI (weight) and reduce my body fat percentage to 8%? Let me guess.. I can't.. right? :/

April 01, 2013

Adrian Bryant

for your first question, yes. but either shake is fine it's just that using the one with artifical sweetners may open you up to more cravings.

Yes, when I say weight I mean mostly fat although some water weight is also lost in the process.

yes you can get to 8% simply by losing more fat and/or gaining more muscle

April 01, 2013


Incorrect please try again

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com

X

Get These Free Videos…
(Offer Expires in 0:60 Seconds)

  • Lose 22 Pounds in 23 Days with the Emergency Diet.
  • How to Lose 20 Pounds in 30 days with a Bed Sheet.
  • How to Get a Flatter Stomach in 60 Seconds using a chair.