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


But isn't lower carb better for weight loss?


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…

More Tips

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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1-60 of 100 Comments
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


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


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


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.

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


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


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


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


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


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


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


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


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


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 I wish you all the best. You can do it.

June 30, 2015


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

December 04, 2014


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 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.

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


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


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


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


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


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


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


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


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


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


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..

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


Hey Adrian,
It's me again, thanks for your patience.. really!

Now i put you a different question that all i've been asking, protein powders!

I reach the conlusion that a shake of an healthy and complete protein powder can be very usefull in my day where i count, or try to count, ALL the calories i eat..

So the thing is that, after a lot of search, i'm divided between two Optimum Nutrition products!

1st - Gold Standard 100 Whey (most famous)
2nd - Gold Standard Natural 100 Whey (less famous)

Nutritional Labels PER SERVING:

1st - 24g Protein; 3g Carbs (1g sugar); 1g Fat (0,5 Satured); 30mg cholesterol; 130mg salt; Total 120 calories.
Got artificial flavours and sweetners

2nd - 24g Protein, 5g Carbs (2g sugar); 1g Fat (0,5 satured); 30mg cholesterol; 60mg salt; Total 130 calories.
Have no artificial flavours and sweetners

So... they are pretty similar but not the same!

For example, the 1st have 30,4g of powder per serving, and the 2nd have 32g of powder per serving!

The 1st got less calories and sugar PER SERVING comparing to the 2nd..

The 1st have 24g of protein in 30,4g, and the 2nd have 24g of protein in 32g.. so the 1st is 78,9% protein and the 2nd 75%..

But in the other hand, the 1st got more chemical stuff and crap while the 2nd don't! But dispite that, a serving of the 2nd which is NATURAL gives you more sugar?!?

Please can you give me some advise on this..

What the best? The healthiest.. what would you take?


March 24, 2013

Adrian Bryant

the best? depends on your goal so if trying to lose weight I would go with the one that has no artificial flavours and sweetners (which may cause you to have cravings making you eat too much and gain weight)

If trying to build muscle it really does not matter which one.

What would I take? I've currently been using Optimun Nutrition whey myself for at least the last 5 years. I'm currently using a 5 pound jug of rocky road. Just finished a 5 pound jug of cookies and cream (but I shared that with 2 other people)

March 24, 2013


Hi my name is jasmine I want to lose 30 pounds currently I wieght 175 and am 5'3 and I want to wieght 145 what is the quickes way I can lose wieght

March 14, 2013


Hello! I'm currently struggling trying to lose weight. I'm 5'7 and 170 lbs I've been trying to lose weight for several years. I diet and exercise and nothing works! I've been vegetarian and vegan but I still only get down to 150 and my weight bounces right back up to 180. I'm frustrated and feeling rather defeated

January 18, 2013


I'm 5'4" was 114 lbs and I've gained 30 pounds in 4 months overeating. I'm desperate to fit in my clothes again and not be embarrassed and hiding in my home. My family thought I was pregnant again and further told me I have never been so big.
I ate about 1100 calories a day with a carb, pro, fat ratio of 40, 30, 30. I never exercised because it would actually make me gain a couple pounds and add inches. I was more into measurements then weight.
How do I lose it? Go back to that eating lifestyle will the pounds come off or should I deficit more calories? I have begun to work out but every 3 or 4 days I find I overeat. So it's a cycle of losing just my last overindulgence. I don't eat junk food...I over do it on plain yogurt or low fat cottage cheese or fruit or peanut butter though I stopped eating that all together a month ago.
Please please help, I was a better mom, wife and person when I was happy.
Thanks for your time,

January 17, 2013

Adrian Bryant

use this

January 18, 2013

Incorrect please try again en Espanol
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