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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1-60 of 131 Comments

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


Hello, I'm 28, 5'1, about 103lbs
Looking to gain weight. (
Trained on and off during the past years (2-3 days work out)
going for serious training for a 3 days workout - really need your help about
1. food intake - 5 times/ day (amount of protein, Carbs & fat)
2. workout chart (that would fit me according to you)
3. supplement you can recommend me if any.

Any suggestion is most welcomed.


July 04, 2016


Hi I am 180 lbs 5'1 26 yr old female. I have lost 100 lbs in the last two yrs but for the last 3 months my weight has been stagnant. Ive upped my cardio, pilates, yoga, interval training. I eat super healthy!! I don't understand why I am not losing now. How many fat grams am I allowed per day?? I want to make sure Im not depriving my body of nutrients but something is right if Im not losing now.

April 17, 2016


I am 5 foot 1 inch and weigh 175 pounds. I have tried everything to lose weight and have managed to lose about 15 pounds. I am diagnosed with polycystic ovarian syndrome and would like to learn what distribution I should be following to lose weight healthily. I am usually very active and athletic, however I was in a serious car accident, where I was seriously injured. I would like to have children but I really want to get down to the healthy weight that I was most of my life which was about 127 pounds. any information would be helpful. Medical Science has not helped me out this far, I have done all the research on my own.

March 11, 2016

monique moore

Im a little confused:/ So im 5'3 and 103lb I was told I should at least have 100g of protein and 120g of protein us my limit is that true? Help me out here how much do ineed of my calorie intakre to gain muscle thanks:)

February 16, 2016

Adrian Bryant

100g is fine but all you really need is about .8-to-1gram per pound of bodyweight to gain muscle and lose weight faster

February 17, 2016


I am 26 years old , 5ft and weighs 68.8 kg . I have excessive hair growth on the face also it was shown on the ultrasound that I have PCOS but the tests came back normal so they wouldn't diagnose it as PCOs . I also have Multiple sclerosis . I am trying to lose weight since Aug 2013 I live in a constant diet mood + I work 18 hr a day . I eat 500-900 cal / day but Never lost any significant weight 1 Kg that comes and goes . I kept blaming myself so I got a gastric balloon . It didn't do anything 2 months have passed I lost 1 kg which I am starting to regain now . I eat once a day . And I don't have an appetite for food I eat so I can think while working . I don't know what to do anymore I lost a lots of money with no results .

February 02, 2016

Adrian Bryant

please see this to solve your problem

February 03, 2016


Hi I'm 5ft7 and currently weigh 155lbs at weight restoration after weighing 103lbs a few months ago due to anorexia. I was told not to exercise for a few months because of damage id caused and start eating over 2000 calories which isn't only hard mentally but physically hurt. the weight seems to be slowing and I'm taking it upon myself to start exercise. I am eating around 1200 calories now (I used to have 50 at most and abuse substances to try help) but I seem to just be putting weight on. I have been now focusing on protein levels and started taking shakes. nothing I have tried even in relapses has helped me lose weight. I was just wondering if yo have any extra tips to help lose fat but regain muscle and look nice. I just don't know where to turn at the minute

January 23, 2016



Im 5"3 25 years old and weigh 190 lbs. I was diagnosed 3 years ago with PCOS (polycivic ovarian syndrome) where I was only 130/135 lbs. For the last 3 years of my life I have tried all diets and excerise 4 days a week and I can't seem to loose a pound! I seem to only get bigger and bigger! help please as I'm loosing all hope!

January 14, 2016


Hey Adrian I am 5ft at 118lbs. I've been trying to get rid of this skinny fat an get more toned an curvy I've been using myfitnes pal to track my eating eating about 1500-1750 calories a day. I am currently doing Chalene extreme from Beachbody 5 days a week with my intake being 30% protein 40% carbs and 30% fat is this good or should I change it up? Thank you!!

October 05, 2015

Adrian Bryant

when it comes to losing weight it is mainly about calories so 1500+ is good but if you're not losing any weight at all then first double check your calorie counts and then lower your calorie intake IF your counts are accurate

October 05, 2015


I have been trying to loose weight now for 3 years and nothing has helped I am 31 and 209 lbs. After trying different diets and following suggestions of different nutritionists I currently workout 4x a week 45-65 min a day and follow a 1300-1500 calorie diet. I have actually gained weight since I started working out 4 months ago. I eat 6x a day. How much protein, carb, fat should I be eating? Am I doing something wrong?

August 01, 2015

Adrian Bryant

focus on amount of calories and use this diet

August 02, 2015


hello need some help please I'm 36 years old and 6'0 tall weight 320 I want to build muscle mass but trying to stay the same weight. I eat 6 meals a day 8ozs of meat and 8 Ozs of a good carbs. What do u think on how much carbs and protein do I need for a day! I walk 1.5 miles every morning and workout later

July 28, 2015


I Want to build muscle mass and loose fat at the same time. In order to maintain my current weight, I need to consume 2500 calories. Do I need to increase my calories (200-400) in order to gain muscle mass, or Do i need to go on a calorie deficit. Thank you

July 16, 2015

Adrian Bryant

not exactly. see 11-thru-19 here

July 16, 2015


Im 5 10 160 lbs 11 percent body fat,im about to do my first bulk as ive been cutting from 200.Now im curious on how much protein,carbs,fat i should be taking in a day percentage wise?Im looking to eat 3500 calories a day to start,Im looking to gain about 10 lbs in my 3 month bulk.

June 13, 2015

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