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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1-40 of 126 Comments
Christine

I don't know how to take the amount of each protein, carbs
and fat in grams and figure out what ratio/ percentage each is to the total amount of calories I'm eating daily is. Yes I'm mathematically challenged! Please send help. What is the formula?

August 09, 2018

Adrian Bryant

use this tool to easily do it for you

August 10, 2018

Tammy

Today I've taken in 6% cars, 45% fats and 49% protein, I haven't really done it intentionally....yes im trying the keto diet but the only foods I like and wanted to eat equate to thsee amounts, is this safe for me to do? I don't get much exercise as I'm at home with a 7 month old who can't move about yet.

August 05, 2018

Adrian Bryant

if your goal is to lose weight then Carb, protein and fat amount does not matter. the TOTAL cals is what counts

August 05, 2018

Tammy

I just wondered if it's safe/healthy to only take in 6% carbs? Thanks

August 07, 2018

Adrian Bryant

I've done little-to-moderate research on that but I believe there isnt any adverse effects. Its more about eating natural foods for long term health than the cpf ratio

August 07, 2018

saif

hi, if l just eat 100 grams carbs and 130 to 140 grams of protein and 90 grams of fat will l be able to lose fat

August 03, 2018

Adrian Bryant

that's about 1500 cals - right? if so then yes you would

August 03, 2018

saif

no its 2000 calories

August 04, 2018

Adrian Bryant

yes, you should or not lose much at all. depends on your activity level also

August 04, 2018

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




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