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

It Doesn't Matter How Many Carbs, Proteins & Fats You Eat

ALL that matters is how many calories you eat. See how many calories you need to eat to lose weight

If you eat too much you'll gain weight and if you eat too little or less than 2000 calories you'll lose weight regardless of how many carbs, proteins & fats you eat but…

More Protein = Faster Weight Loss

Many test demonstrate you'll lose weight faster when protein is at least 30% of your diet because…

Type in how many calories you eat per day to lose weight in the box below and then click the Enter button to see me how much protein you need to lose weight faster…

Type in how many calories you eat per day here →

You need to get at least grams of protein each day to lose weight faster

Carbs

But isn't lower carb better for weight loss?

Fats

Focus on Calories & Not Carbs, Proteins & Fats Because…

The main reason why you're losing weight, not losing weight or maintaining your weight is based on how many calories you eat and/or how active you are.

You'll see here that not matter what ratio of carbs, protein & fats were used while on a weight loss diet the participants all lost weight so after you've figured out how much you need to eat to lose weight…

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1-60 of 116 Comments
Asadullah

hi
i have 80 kg weight and i drink banana oats milk juice in the morning and then in evening i eat three eggs ( 1 whole egg and two only white ) i have stomach fat but i m not going gym so please which exercise i must to day in a day and these foods good for me to loose my stomach fat.. also i do late dinner after eating eggs in evening
pls if possible email me the answer
thanks

June 20, 2018

Adrian Bryant

go here to lose weight at home (no gym needed)

June 21, 2018

Angie

I take in approx
35-40 grams of fat 60- 110 grams of protein and around 140- 180 grams of carbs equating to around 1300 - 1500 calories per day l dernt get weighed as I’d stop eating but my abdomen is now quite tender in the morning when l get up l weight train 3-4 times a week one of which is with my instructor l don’t see the changes in my body although others say they do and l know I’ve dropped clothes sizes do l need to cut down more food

May 13, 2018

Adrian Bryant

you simply gained sexy muscle and lost fat if the scale does not move but you also LOOK slimmer

May 15, 2018

Jessica

Hello, my son is actually trying to gain weight. He is only 106lbs and about 5'5, he is relatively skinny and cant seem to gain weight no matter how much he eats.

April 18, 2018

Adrian Bryant

then he can go here for lean gains but if he just wants to pack on fat and muscle then he can do the plan I suggest while ramping up the calories

April 19, 2018

Karen

Hi, Great Site.. I have lost 118lbs to date from 326 to 206 lbs (5'3 height - female - 42 yrs) - but now seem to be plateauing at 206-208lbs and can't seem to get past this number. What can I do?

Have talked to nutritionist and have fitness trainer... Am taking Centrium Vitamins, Glucosamine due to OA - osteoarthrist of right hip; Healthy eating, lots of fruits, salads, protein & veg...but stuck at same weight for 6+ months. Exercise 8 miles/day on a recumbent bike, walking and swimming - but, please tell me how do I start to loose again?

I track calories with MyFitnessPal and want to get back to where I was about 185 or 150 by April 2018. What do you think? My Fitness pal has me set at 1500-1550 cal / a day. I started at 1800 and reduced, but not loosing.. .Do I need to increase the calorie intake or drop it more? What # should it be at? HELP!

February 18, 2018

Judy

This sounds like me... what can I do to loose more weight. 6 days cardio 2 days strenghth traing 1600 calories but stuck on 235 lbs

March 06, 2018

Adrian Bryant

same answer for you but if you'll need to triple check your 1600 calorie count because on that alone you should lose weight

March 06, 2018

Tony

Adrian
I am 55 and want to lose stomach fat. I am probably just about 10-15 lbs heavier than I want to be. I do mostly hiking/long distance walking and push to go 30 minutes or more daily and a few hours straight during the weekends. I am following my daughter's program of counting my MACROS and at about 160gms carb, 50 gms fat and 175 protein per day. Realistically I probably eat 1800 calories per day. It seems to be helping a bit but I'm really thinking it is more calories in and calories out that works as you mentioned. What is helping me is not eating after 6:30pm and more water intake. It's harder to drop those 10 lbs so any good hints for my age? It's a different ball game then when I was 40 or even 45.

February 14, 2018

Adrian Bryant

so are you at a point where you have just the last 10 to lose? if so then go here

February 14, 2018

Chetna

Hi Adrian, I am 240lbs and want to go down to 150lbs. I have PCOS and have trouble losing weight. I also have a very bad back and bad foot. I am doing IF 16:8 with Keto (no exercise as yet) but not losing weight. Please help me.

January 30, 2018

Paige

Hello my name is Paige. I am 130lbs and I want to get down to 125lbs can I have 28 grams of protein shake and two tbsp of coconut oil and take about 1000 in calories a day. Will that help with weight lost?

January 18, 2018

Adrian Bryant

it should but we wont truly know until you've done this for 3-to-7 days and fat loss is all about TOTAL calorie intake and how active you are

January 18, 2018

Chaudary Naveed

Hi I m 38 years male ... my current weight is 86 Kg with height of 173 Cm ... I do weight training 4-5 days a week ... currently I m trying to cut my fat down from Belly .... I m consuming about 1600-1800 calories ... with doing 30 min of walk daily ... I consume 230-250 grams of Protein , just 60-70 grams of carbs ...nd 26-35 grams of Fat .... will I cut down my body fat with that diet without damaging muscle Mass ?

October 05, 2017

Adrian Bryant

the high protein intake will prevent that

October 06, 2017

Chaudary Naveed

Brother U mean I m getting Gud diet for Fat losss nd Muscle gain ?

October 07, 2017

Adrian Bryant

the protein will prevent muscle loss and promote fat loss

October 07, 2017

Chaudary Naveed

Thanks brother

October 08, 2017

Mohedeen

Hello I am 173cm, i weight 86kg (Male) and am currently cutting. My calories is between 1700 to 1800 however am having a hard time hitting my protein requirement.

Most of the days i tend to get around 100-110g protein since am lactose intolerant,thus i stay away from whey.

My question is can i get away with that or its too low?

October 02, 2017

Adrian Bryant

if you are trying to lose weight then all that matter s is total calorie intake but the higher your protein intake = faster fat loss. you can try protein supplements to get more protein

October 03, 2017

Dhruv

Hello, i am 19 years old and i weigh 76 kgs right now.. I do intense strength training 6 days a week and take whey bcaa's fish oils, i have fat in my chest and obliques, should i keep my carbs low or should i take 180 gms of carbs and protein and 40 gms of fat?

September 22, 2017

Adrian Bryant

doesn't matter. just watch calorie intake for fat loss but more protein will speed things up

September 24, 2017

Basmah

Hello, I'm 18 years old (almost 19), I'm 153 cm and I weigh 60 kg. I want to lose at least 10 kg by December. Currently I consume nearly 1200 calories.
I calculated that i should take 90g of Protein but i'm unsure of how much fat or carbs i should take. Please advise me..

Also will a 45 min walk be considered exercise to lose weight or should i add a little but of cardio.
Thanks

September 05, 2017

Adrian Bryant

does not matter for how much carbs or fats as long as you dont go over the amount of calories u need to lose weight

September 06, 2017

Iulia

I've lost like 10 kg and now i am at 53 and i have 7.2 m, but the thing is after this i wanna buid muscle and and keep the fat of my body like thins, i do workout like 6 days a week because i love it but Most of IT was also casio or HIIT cardio, now i am rating like 1000-1200 calories/Day and i am feeling very good, like full and all the stuff but i wasnt counting the proteina, cards or fats.. I am not sure how many calories do i have to eat know and how many proteina, carbs and fats.. I do eat clean but i have cheat days too like one at 2 or 3 weeks..

August 21, 2017

Adrian Bryant

are you saying you weigh 53kjg?

August 21, 2017

Sandy

Hello I'm 48 years old 5'8" weigh 250 lbs. recently joined a gym. I do cardio 5 days per week and the circuit or pf360 every other day. A typical day includes
1400 or less calories
60 or less carbs
125 mostly less protein
And fat I'm not sure how much I should have. My goal is weight loss and muscle mass. My points of pain are lower back associated with sciatica, popping knee joints that can take me off my feet and excruciating hip pain. I am a smoker-I'll work on that next. There's so much info on the web that can lead you in the wrong direction. I've lost 30 lbs doing what I described here but my concerns are adrenile fatigue, working out too much with weights. My cardio is usually stationary bike. My points of pain make using a treadmill or elliptical very hard. I'd be grateful for any advice. Thank you

May 17, 2017

Adrian Bryant

as for weight lossss the amount of carbs, pro and fat does not matter. as for muscle gain your protein is on point. see this dealing with your points of pain

May 18, 2017

raji

hi adriant,
much more an admirer of you. im 51 yrs perimenopausal women doing your workouts and following clean eating consistentcy. in spite of that im not losing but a bit increasing. any suggestions for perimenopausal ladies?????
kindly help.
thanks in advance

April 24, 2017

Adrian Bryant

start here - you may need to just get your calories straight

April 25, 2017

Tuba

This is an ignorant page. It is far more than just calories in and calories out. Let's change that to energy in and energy out. How far will your car run on a gallon of water? Water is full of energy. Or how far will it run on kerosene? Or just might the kind of "fuel" make a running difference? It's no different that with the human body which is chemically very sophisticated. Eat the wrong food or at the wrong them and the body can turn down your metabolism making it difficult to lose weight. Or the right food at the right time can turn up your metabolism making weight loss easier. Calories in, calories out does not take into account the kind of fuel, when, and the body's response to it.

March 10, 2017

Adrian Bryant

your body is not like a car. when a car runs out of energy it stops. when your body runs out of energy it goes to a backup source of energy called your bodyfat.

If you go on a low cal diet of lets 500 calories you'd lose weight eating 500 caloris worth of candy or vegetables. see this

March 11, 2017

Jp

Amd this school
Of thought gave me diabetes at 45 years old. Existing in bread and Pepsi.

This story is attempted murder

June 02, 2017

Adrian Bryant

yes, maybe an excess of simple sugars/carbs leads to diabetes but the point of this article is to get you to understand that its not carb content that makes you fat or lose weight but oveall calorie intake

June 03, 2017

Bj

Hi I am a diabetic on a lnsulin pump. Currently weighing 200 and 5'6. How can I lose weight if insulin blocks the fat burning process?

January 01, 2017

Adrian Bryant

you can still lose weight provided you eat the right amount of calories and/or get mroe active.

use this workout and this diet

January 01, 2017

Buzz

Hi
Please calculate my calories per day with percentages. Protein, carbs and fat.
Goal is to loose body fat while maintaining lean muscle.(my fitnesspal is a great app but not sure how accurate for body fat loss)
age 50 male
hight 186
weight 106
Thanks and regards.

September 06, 2016

Adrian Bryant

you need to see this to better understand exactly how much you need to eat

September 07, 2016

Keith

Hmm
There must be more to it than just how many calories you consume because I have been monitoring my calories for the past 2 month's or so on MyFitnessPal and I'm consuming apx 1,800 a day. I'm 6'4" 235lbs (107kg) and have not lost a pound.

Average day:
1 x2 bacon & eggs
2 protein shake
3 Chicken & veg
4 cottage cheese snack
5 chicken/fish & veg
6 cottage cheese or protein shake

Mon gymy
Tues Taekwondo
Wed gym
Thurs 4 mile walk
Fri gym

Friday night is takeaway night and about bottle wine Friday and Saturday nights.

July 05, 2016

Adrian Bryant

that actually is the #1 thing you must do to lose weight. I would triple check that amount to make sure it is actually 1800 cause at your weight you should be losing weight JUST on 1800 cals alone unlessits because of this

July 06, 2016

Karen

Hi Adrian,

I am 40 yrs old, female, 235lbs. My goal is to not just lose the weight but to make it a lifestyle. My target weight is 160lbs by the end of the year.

My problem areas are: Tighs, belly, arms and back.

I had damaged my ligaments in my left knee 3yrs ago and since then the weight has been piling on .

This week I started a diet of 1200 calories and I am trying to walk but my left leg hurts.

My daily lunch for this week is homemade soups split pea, lentil pea, spanich, no meat, carrots, coconut milk, herbs and spices with a green salad I also drink green tea I brew myself and a detox tea daily. I increased my water intake to 9 glasses a day.

Next week I want to start adding protein to my diet but I am on a budget. I should also.mention that I am from the Caribbean but living in NYC.

I am tried of dieting only to have the weight return is there any advice you can give me?

Thank you and God bless you!

June 08, 2016

mrs khalid

I am 86 kg married and I have pcos. I need to loose abdominal fat very desperate thanks

February 13, 2016

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

girl

That is interesting, Kat. I have Hashimoto's too, and I'm also on a 15% carb, 19% protain, and 66% fat diet (no gluten, no grains). I can easily maintain weight on this diet without calorie counting or exercising. Even if I don't pay attention to that ratio, if I log a day, I find that I've habituated myself to eating macronutrients in that proportion, which is pretty cool. but I would need to exercise more or calorie count (or both) to lose weight (getting enough sleep might help too). (I'm about 26 BMI so I could lose some weight.)

It might be harder for me to lose weight since I'm also prediabetic.

August 20, 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


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