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How Much Carbs and Protein to Lose Weight

Woman eating a salad, looking out the window

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How much protein, carbohydrates, and fats do you need for a healthy meal plan? These charts can show you what your goal should be in calories and in grams for each macronutrient. You can read nutrition labels or use a diet-tracking app to add them up each day.

First, determine what your daily calorie goal should be. You can use a daily caloric needs calculator to find how many calories your body burns each day. If you want to lose weight, you should aim for a number that is 500 fewer calories per day than your daily caloric needs.

Carbohydrate and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram.

Choosing a Weight-Loss Diet

People have weight loss success with different kinds of meal plans. Some do very well with a high protein diet, while others prefer to follow a Mediterranean-style, vegetarian, or a typical low-calorie diet.

These charts are based on three healthy diets modeled by the United States Department of Agriculture (USDA) and a high-protein 40-30-30 diet.

If you are training for an endurance event such as a half-marathon, marathon, or century cycling ride, athletic trainers usually recommend using one of the three diets with higher carbohydrates rather than the high protein but low carb diet. You need carbohydrates to burn for energy during endurance exercise.

Though these charts start out at 1,000 calories per day, it's important to note that the minimum calorie count recommended for adults is 1,800 calories per day for sedentary women and 2,400 calories per day for sedentary men. Only children and youth can eat lower calorie counts and still satisfy their nutritional needs. The number of calories that you need each day day will depend on your age, weight, height, activity level, and health goals.

U.S.-Style Diet Chart

USDA's Dietary Guidelines for Americans provide percent ranges for each macronutrient. For adults, the organization recommends consuming 10%–35% of calories from protein, 45%–65% from carbohydrates, and 20%–35% of calories from fat. They also suggest consuming less than 10% of total calories from saturated fat.

The table below provides specific numbers for a diet that provides 51% of calories from carbohydrates, 18% from protein, and 33% from fat. It is appropriate for athletes, especially for people who enjoy endurance exercise, such as walking, hiking, running, and cycling. Depending on your needs, the macronutrient ranges may be different.

Calorie
Target

Carbs
(calories)

Carbs
(grams)

Protein
(calories)

Protein
(grams)

Fat
(calories)

Fat
(grams)

1,000

510

128

180

45

330

37

1,100

561

140

198

50

363

40

1,200

612

153

216

54

396

44

1,300

663

166

234

59

429

48

1,400

714

179

252

63

462

51

1,500

765

191

270

68

495

55

1,600

816

204

288

72

528

59

1,700

867

217

306

77

561

62

1,800

918

230

324

81

594

66

1,900

969

242

342

86

627

70

2,000

1,020

255

360

90

660

73

2,100

1,071

268

378

95

693

77

2,200

1,122

281

396

99

726

81

2,300

1,173

293

414

104

759

84

2,400

1,224

306

432

108

792

88

2,500

1,275

319

450

113

825

92

Vegetarian Diet Chart

According to the USDA, those following a healthy vegetarian eating plan should meet the same nutrient and Dietary Guidelines standards as the Healthy U.S.-style Pattern, so macronutrient ranges are the same. The difference between the two eating styles is the foods chosen within each food group.

For example, servings of protein foods such as meat and seafood are not included in the vegetarian plan. Rather, someone following a 2000-calorie-per-day vegetarian diet should try to consume 3.5-ounce equivalents of protein foods, including legumes, soy products, eggs, nuts, and seeds.

The table below provides specific numbers for someone following a vegetarian diet that is 55% carbohydrate, 14% protein, and 34% fat. Depending on your needs, the macronutrient ranges may be different.

Calorie
Target

Carbs
(calories)

Carbs
(grams)

Protein
(calories)

Protein
(grams)

Fat
(calories)

Fat
(grams)

1,000

520

130

180

45

320

36

1,100

572

143

198

50

352

39

1,200

624

156

216

54

384

43

1,300

676

169

234

59

416

46

1,400

728

182

252

63

448

50

1,500

780

195

270

68

480

53

1,600

832

208

288

72

512

57

1,700

884

221

306

77

544

60

1,800

936

234

324

81

576

64

1,900

988

247

342

86

608

68

2,000

1,040

260

360

90

640

71

2,100

1,092

273

378

95

672

75

2,200

1,144

286

396

99

704

78

2,300

1,196

299

414

104

736

82

2,400

1,248

312

432

108

768

85

2,500

1,300

325

450

113

800

89

Mediterranean-Style Diet Chart

According to the USDA, those following a Mediterranean-Style eating plan should meet the same nutrient standards as the Healthy U.S.-style Pattern. Again, the macronutrient ranges are the same.

The difference between the two eating patterns is that the Mediterranean-style diet contains more fruits and seafood and less dairy than the Healthy U.S.-style Pattern.

For example, the USDA recommends 15 ounce-equivalents per week of seafood for those following a 2000-calorie-per-day Mediterranean diet, but only 8 ounce-equivalents per week of seafood for those following the Healthy U.S.-Style Pattern.

The table below provides specific numbers for someone following a Mediterranean diet that is 52% carbohydrate, 18% protein, and 32% fat. Depending on your needs, the macronutrient ranges may be different.

Calorie
Target

Carbs
(calories)

Carbs
(grams)

Protein
(calories)

Protein
(grams)

Fat
(calories)

Fat
​(grams)

1,000

550

138

140

35

340

38

1,100

605

151

154

39

374

42

1,200

660

165

168

42

408

45

1,300

715

179

182

46

442

49

1,400

770

193

196

49

476

53

1,500

825

206

210

53

510

57

1,600

880

220

224

56

544

60

1,700

935

234

238

60

578

64

1,800

990

248

252

63

612

68

1,900

1,045

261

266

67

646

72

2,000

1,100

275

280

70

680

76

2,100

1,155

289

294

74

714

79

2,200

1,210

303

308

77

748

83

2,300

1,265

316

322

81

782

87

2,400

1,320

330

336

84

816

91

2,500

1,375

344

350

88

850

94

40-30-30 Diet High Protein Chart

A 40-30-30 diet is one in which you consume 40% of your calories from carbohydrates, 30% from protein, and 30% from fat. This chart is geared towards a high-protein diet, which may be helpful for those who want to gain muscle mass, but may not be appropriate for those with liver or kidney problems or when training for endurance exercise.

Calorie
Target

Carbs
(calories)

Carbs
(grams)

Protein
(calories)

Protein
(grams)

Fat
(calories)

Fat
(grams)

1,000

400

100

300

75

300

33

1,100

440

110

330

83

330

37

1,200

480

120

360

90

360

40

1,300

520

130

390

98

390

43

1,400

560

140

420

105

420

47

1,500

600

150

450

113

450

50

1,600

640

160

480

120

480

53

1,700

680

170

510

128

510

57

1,800

720

180

540

135

540

60

1,900

760

190

570

143

570

63

2,000

800

200

600

150

600

67

2,100

840

210

630

158

630

70

2,200

880

220

660

165

660

73

2,300

920

230

690

173

690

77

2,400

960

240

720

180

720

80

2,500

1,000

250

750

188

750

83

A Word From Verywell

There is no single diet that works for everyone. If you want to change your eating plan to reach certain health or weight goals, consider different eating plans and and think about your personal needs and food preferences. It is important to choose a plan that is sustainable. Reach out to a registered dietitian if you need help. These nutrition professionals are trained to develop personalized plans to meet your needs.

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How Much Carbs and Protein to Lose Weight

Source: https://www.verywellfit.com/daily-diet-composition-calculator-charts-carbs-protein-fat-3861072