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 2, 3,4,5 or 6 meals a day…

Step 4:


To help you plan your weight loss diet…

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Adrian Bryant

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1-40 of 133 Comments

It seems like I lose a few pounds then stop. I keep switching my exercise and strength routines out and everything. Ugh!!! Anywayz, I bout 6 days ago I started healthy clean eating no sugar and no dairy only 1 cheat meal once a week which I'm gonna do tomorrow. I did go from 164 to 158 then back to 159. I seem to do that all the time lose a few gain one or two back then a few weeks go by lose bout 5 and the same story. Anyways will this way of eating help. And I also started weightlifting. I eat a carb (fruit) round 11-11:30 then 12 I weightlifting for 30 and strength exercise for 30 then immediately do a protein shake no carbs.

May 03, 2019

Adrian Bryant

as for ratio, the more protein = faster weight loss simply b/c you burn more cals during digestion + it kills your hunger but overall,

you need to focus more on total calorie intake and not what you eat. please see this

May 03, 2019


I am a 47 yr old female weighing 190.2 lbs that uses Fitbit to track calories, macronutrients, activity, sleep, etc. I am religious about it even if I mess up and eat too much in a day. I maintain between 1,000-1,200 calories a day with macros averaging 20-25carb, 40-50fat, 20-30 protein. I average 10,000 steps or at least 3 miles and a minimum of 30 minutes of some activity a day. I’m not losing weight the way I feel I should as I’ve only lost 4 lbs. Any suggestions? I really would like to get back to 120-125 lbs by February 2019 for my son’s wedding.

October 04, 2018

Adrian Bryant

how long did it take to lose 4 pounds

October 05, 2018


Just over a month.

October 05, 2018

Adrian Bryant

should've been at least 8 pounds.

double check your calorie count with a different tracker and/or eat totally differnet foods adding up to 1200

use this to lose weight faster

October 05, 2018


I am 30 years old. I currently weight 260 pounds and have recently started exercising. My butt and hips are at 54 inches and my waist is 35 inches. I want to lose my tummy buy maintain my figure and possibly make my but bigger or keep it at the point it is at now. What do i do and can i do this by eating a 1200 calorie diet

July 28, 2018


hey, i used to have big but till i lost weight and everything became very small, do you think i will get it back if i gain my weight back and how do i make my butt bigger at home? i am a bit lazy though

May 27, 2018


Hey Adrian, I have a nice big butt but I want it bigger. I'm 28 and 155 lbs I have muscle in my thick thighs. I don't wanna lose my thighs. I've been a figure skater for 23 yrs I just want it bigger. Like coco big. U can see my pics on Facebook trinity paige

March 08, 2018


Hello Adrian! I have been doing a lot of research but I still can't seem to make the numbers match. I am a 38 year old female. I am 5'1"inches and currently 142 lbs. I am looking to get back to about 110 - 115 lbs. Plus lose belly fat and build muscle. Can you help me with a diet plan? I have recently started walking and my goal is to reach 10,000 steps a day. What other workout plans would help build muscle tone? Thank you so much!

February 05, 2018

Adrian Bryant

you need this plan to tone and lose weight

February 05, 2018


I am 68 years old, 5 foot 2 inches tall and weigh 118 pounds. How many carbs, protein and fat do I need a day to maintain a healthy body?

October 13, 2017

Adrian Bryant

maintaining a healthy weight or staying at 118 pounds is all about eating the right amount of calories

October 13, 2017


Looking for advice on my ratio of carbs/protein/fats/workouts. I am 138 pounds, female, 5'5 and looking to get slim thick, gain muscle while losing fat mass. I am slightly active although looking to go to the gym more frequently (4 times a week). Thanks!

August 30, 2017

Adrian Bryant

At your weight you need to make sure you need to get at least 100g of protein a day and eat right amount of cals to lose weight

August 30, 2017


I'm a 54 year old female I weight 225 pounds I'm 5 feet 7 inches just been told I have high blood pressure and need to lost weight I have back and neck problems so it hard for me to work out can you please help me with a eating plan thank you plus I need to no how much protein should I eat a day

July 10, 2017

Adrian Bryant

eating plan

July 11, 2017


Im currently using medifast diet to lose weight. Lost 41 lbs since Jan but will be stopping this month b/c it's too expensive. And at times it was difficult to workout b/c I didn't have enough energy. The daily calorie intake is very low on this diet. Hence how u lose all the weight. But I will still be on my weight loss grind. My challenge is to keep and build muscle as I lose the fat. I have lost a lot of roundness in my butt. :-(

How do I build my butt back up without gaining weight or taking me out of "fat loss" mode?

How much protein should I eat to gain muscle but still lose weight?

213 lbs
47% fat
108lbs muscle

Thank you

June 02, 2017


Looking for advice on my ratio of carbs/protein/fats. I am 123 pounds, female, 5'4 and looking to lose about 10 pounds and gain muscle while losing fat mass. Not sure which ratio would work best for me and wondering if anyone has any insight! I am slightly active although looking to go to the gym more frequently (4 times a week).

April 15, 2017

Adrian Bryant

your insight

April 16, 2017


I am 50 years old 5'5" 200 pounds I have been doing a low carb diet for the past month and a half. I lost 25 pounds in the first 4 weeks and my weight loss has stalled. I am trying to keep my total carbs at around 30g per day and calories below 1000. Am I eating too many carbs at 30 a day?

March 23, 2017

Adrian Bryant

1. your weight loss rate gets slower as you lose weight but...

2. how do you track calories?

3. and by stalled do you mean slowed down or haven't lost any weight at all

March 24, 2017

Elaine Ries

I am a 68 year old female and currently weigh 165 lbs. I am starting with Fitbit to log activity and food intake. Can you please tell me how many calories, fat, fiber, carbs, sodium, protein and water I should get a day in order to lose 2 lbs a week? It's all so confusing and hope you can help. Thank you so much.

January 16, 2017


5'11.... weigh 203 lbs and want to lose 20

December 26, 2016


Hello, I'm 5'2 145, weight up and down, I'm a vegetarian, trying to maintain my current weight and gain muscle but can't seem to fine the right protein intake nor calories I should take in.. I have a job where I move around a lot and do lifting on the daily basis plus I workout 4 times a week.. What am I doing wrong Please help..

December 05, 2016

Adrian Bryant

have you considered veggie protien shakes to help you get enough protein

December 06, 2016

Angela Gjeorgieva

Hi my name is Angela.
I am 54cm tall and 57kg. I am trying to lose weight and decrease the body fat. I am working out 4-5 days a week high intensity program. What is the best diet for me?What do you suggest for my protein, carb, and fat intake should be?

Thank you in advance.

September 19, 2016


I'm 34 and I'm at 264 lbs I started 3 weeks ago I'm currently following this diet
1720 calories
215g carbs
86g proteins
57g fats
I eat twice a day
I do exercise 4 times week and already lost more than 10 question is. Is it okay if I passed my protein goal for a day?
I'm a cook at work and at the house too so sometimes I don't know if I passed my protein goals or not...

September 18, 2016

Adrian Bryant

yes, that's okay and you can actually up your protein intake to lose weight faster

September 19, 2016


I try to set my diet plan to gain weight and muscles. However, after I read through your web pages, I got confused.

My stats:
Height: 5 feet 9 inches
Weight: 150 pounds
Age: 28
Activity level: Semi-active

From this page: , it suggests me to Eat 96 to 123 grams of protein & no more than 2523 calories per day to build muscle mass.

While on this page, step1: I put 2523 calories, step2: carbs 45, protein 30, fats 25, step3: 3 meals, step4: it suggests me to take protein 189g per day!?

So I don't know which page I should follow. Do you have any suggestion? Thank you so much.

August 05, 2016

Adrian Bryant

sorry about that. for now follow the page that says to eat 123 grams. this page is currently beign updated

August 06, 2016


Hi I have pcos from 7yrs n hypothyroidism from 3yrs.n am am on metformin 1000mg n eurothyrox weight's very hard to lose weight for me..although am dieting n on mild exercises...y it's so hard to lose weight even am on medication n low diet intake..??plz advice me to lose weight..n any diet plan

August 02, 2016

Adrian Bryant

what is your calorie intake

August 02, 2016

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