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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 want to make 50% of the calories you eat complex carbs and…
You want to make 30% of the calories you eat protein and…
You want to make 20% of the calories you eat healthy fats and…

You should lose weight very easily when…

You eat the right amount of calories to lose weight, Exercise and…
Eat all of your carbs, proteins and fats at a 50%/30%/20% ratio so for example…

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

1,000 or 50% of the calories you eat would be from complex carbs meaning you would eat 250 grams of carbs a day since 1g of carbs = 4 calories & 250g of carbs x 4 = 1,000 calories and…
600 or 30% of the calories you eat would be from protein meaning you would eat 150 grams of protein a day since 1g of protein = 4 calories & 150g of protein x 4 = 1,000 calories and…
400 or 20% of the calories you eat would be from healthy fats meaning you would eat 44 grams of fat a day since 1g of fat = 9 calories & 44g of fats x 9 = about 400 calories and…

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…

You need to mainly focus on eating less or more carbs and then…
You need to eat more protein or keep your protein at 30% and you also…
Need to eat less fat or keep your fat at 20% so…

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 may be *carb sensitive meaning that too many carbs in your diet may cause you to put on excess water weight and store fat easily but…
*If most of the carbs you eat are complex carbs or slow carbs - you probably will not gain any fat or excess water from these carbs and…
Increasing your protein makes you burn more calories during digestion and it suppresses your appetite leading to faster weight loss - see fast weight los tip #7 and…
Lower carb diets like this may be best for you if you can't exercise that much - See fast weight loss tip #26 but…
Low carb diets are hard to stick to permanently and they may make you crave for more carbs (usually the bad carbs that make you gain weight) making you put back on the weight you lost and also…
Low carb diets may lead to fatigue, irritably, and muscle loss all which will make it harder for you to lose weight and easier for you to gain weight and…

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…

You may want to increase your carbs to 50-to-60% while keeping your protein at 30% and lowering your fat to 10% for a carb, protein, fat ratio of 60/30/10 but…
Never go over 60% for complex carbs because that may cause you to store extra fat and/or excess water but…

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…

Make sure you're eating the right amount of calories to lose weight and…
That you're eating the right foods and…
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…

Use this calculator here to see exactly how many carbs, proteins, and fats you need to lose weight or to make it very easy…
You could just eat the right amount of calories to lose weight, eat a Variety of weight loss foods by eating some complex carbs & lean proteins at each meal and should end up eating just about the right amounts of carbs, proteins, and fats to lose weight and…
You can also look at these healthy diet meal plans here for special diets that already have pre-determined ratios's of carbs, fats & proteins and…

To help you plan your weight loss diet…

Make sure you also see…

If you need more help Losing Weight To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to lose weight first and if you don't believe I can make you Lose Weight Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

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There are 6 comments

naima fofanah

Hi! I 'M 126 AND I WANT TO LOSS 10LBS BUT I LIKE MY TUNA SANDWICH FROM SUBWAY I EAT IT ALMOST EVERY DAY AND IT LIKE 540 CALORIES FOR 6INCH FOR LUNCH EXCLUDED DINNER USO I JUST WANT TO KNOW WHAT DO I NEED TO DO TO LOSS THAT WEIGHT AND IS THAT GONNA BE HEALTHY FOR ME SINCE AM 5FT 6INCH

January 15, 2012

Adrian Bryant

go here to lose 10 pounds

January 15, 2012

Sarah

Wow, I just calculated my daily needs based on a 1900 calorie plan, 60/35/25 because I believe myself to be carb sensitive as you described above.

Breakfast alone (for example):

2 eggs
2 slices of toast, no butter (thin stuff)
1 piece of fruit (apple or a handful of chopped pineapple)
1 whey protein shake in water or skim milk

That is a LOT of food, more than I eat now (unless I'm sneaking in things without realizing it, which is highly probable). Will I really lose weight while eating that much? Is this plan dependent on a certain level of activity (I calculated my calorie needs on your site based on my height, weight and activity level, which was "lightly active" 1-3 times a week).

November 01, 2011

Sarah

I meant 40/35/25...sorry, typo.

November 01, 2011

Sasha

Hi Adrian,

I am a Lacto-Ovo vegetarian from India. So, curd/yoghurt is an essential part of our diet. As are cooked lentils/legumes (dals). Both are sources of protein.

Will including these liquid forms of protein help or does it have to be something chewy like an egg? I prefer to include curd and lentils in my daily food intake.

Thanks!

September 29, 2011