To determine the ratio of protein to carbs to fat that you should be consuming each day, enter your weight, height and age in the fields below. The nutrient calculator will help you determine how many grams of protein, carbs and fat you should be consuming each day if you want to lose weight.
This ratio is based on a diet that consists of balanced amount of protein, carbs and fat. Many popular diets that are supposed to help you lose weight completely eliminate entire food groups from your diet. This isn't recommended, as protein, fat and carbs are essential in achieving and maintaining healthy weight loss. Each macronutrient also provides essential vitamins, minerals and other nutrients that are needed to fuel your body.
The recommended nutrient ratios will vary for each individual depending on age, activity level and size. The nutrient calculator first determines your BMR (basal metabolic rate) by using a specific formula. This number is multiplied by your activity level. Depending on how active you are, your daily caloric requirements will vary. Once your individual daily caloric needs are determined, your daily nutrient ratios can be determined. These are calculated by multiplying the ratio of each nutrient by your recommended total calories. This will determine how many calories you should consume for each nutrient. To convert each of these nutrients into grams, each nutrient is divided by a specific number. For example, we know that carbs contain four grams per calorie, so the number of calories for carbs was divided by four.
Without going any further into the mathematics (and possibly becoming more confused), just remember that using these numbers as a guideline can help you determine how much you should be eating each day in order to lose weight and stay healthy. You'll find if you pay attention to the average proportion of carbs to protein to fat that you should be consuming each day, you will reach your goals. And always remember, weight loss is ultimately achieved by watching your portion sizes and regularly participating in physical activity.