How To Count Carbs Protein And Fat

Why Do I Need Fat

How many grams of Carbs, protein and fats should I eat?

Fat makes up cell membranes, promotes nerve and brain health, and increases the absorption of the fat-soluble vitamins A, D, E, and K. It also helps protect your bones and organs, as well as being a backup fuel store for energy. Bonus: it’ll also keep you feeling satiated which cuts back on snacking.


How Do You Calculate Macros For Weight Loss

That depends on your age, size, and activity level. Those who work out need a different amount of carbs and protein than someone who is more sedentary, Goodson says. But in general, these ratios are a good place to start:

  • If you exercise for an hour or less daily: 30% protein, 30% fat, 40% carbs
  • If you exercise for one to two hours daily: 30% protein, 25% fat, 45% carbs
  • If you exercise for more than two hours daily: Consider seeing a certified sports dietitian. You need personalization to maintain that high physical output and lose weight safely, Fear says.

Balancing Protein And Carbs For Weight Loss

High-protein, low-carb diets are often effective for weight loss because they can lead to a reduction in calories. However, consuming a diet too low in carbs is difficult to adhere to long-term. A study published in a 2012 edition of the British Journal of Nutrition reports that a reduced-calorie diet with a one-to-two protein/carb ratio was most successful for diet adherence, body-fat reduction, reduced waist circumference, a lower waist-to-hip ratio and preservation of lean body mass compared with diets with one-to-four or one-to-one protein/carb ratios. For example, an effective 1,200-calorie weight-loss diet may contain 140 grams of carbohydrates, 70 grams of protein and 40 grams of fat.

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Using This Tool As A Gaining Muscle Calculator

The Gain button puts you in a 20% calorie surplus and is designed for people who are wanting to build muscle fast in conjunction with a comprehensive weight training program. It can also be used by people who are underweight.

Some people may want to use the maintenance button and then gradually increase calories from there if they want their muscle gains to be lean.

Which Formula Normal or Lean Mass?

The default formula is fine for most people. However, there are some exceptions.

1. If you are very lean the default formula may not be accurate. Use the Lean Body Mass setting. This uses a formula that factors specific body fat percentage into the equation and since muscle tissue burns many more calories than fat tissue while even at rest, it will give you a higher TDEE. This is perfect for athletic body types that want to use macro counting to gain more muscle mass.

2. If you are classified as obese and have a lot of weight to lose, the standard formula will not be accurate because the equation used, factors for an average body fat percentage. If you happen to be above average it will skew the results. Please see this article for more clarification on how to do macro counting if you are obese.

You can calculate your ideal body weight here.

Increased Fat And Weight Loss

How to calculate Macro nutrients ? Protein

While it may seem counterintuitive to increase your fat consumption to lose weight, high-fat diets, also known as low-carb diets, are often successful in helping people lose weight. Low-carb diets and ketogenic diets don’t eliminate carbohydrates entirely but reduce them significantly.

According to a December 2018 study in the Journal of the College of Family Physicians of Canada and a September 2018 study in the Indian Journal of Medical Research, carbohydrate intake in ketogenic diets is typically between 20 and 50 grams per day. The carbohydrates being counted are net carbs, which are carbohydrates minus the fiber or sugar alcohol content. If you have been consuming a standard diet, this means that your carbohydrate intake will be around 10 to 20 percent of what it was.

In order to reduce carbohydrates by such a dramatic amount and not starve yourself, you have to increase your consumption of other macronutrients. Low-carb and ketogenic diets increase fat content. In ketogenic diets, fat makes up 70 percent of your diet, 20 percent of your diet is protein and the remaining 10 percent are carbohydrates.

Certain high-protein ketogenic diets may have ratios like 60 percent fat, 35 percent protein and 5 percent carbohydrates, though. If you aren’t a fan of such a substantial carbohydrate reduction, you can also try low-carb diets that are a bit more flexible, like Atkins 100, a low-carb diet that allows people to consume 100 grams of net carbs per day.

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Protein Pancakes: Why Is Protein Important

Protein, one of the three key macronutrients, helps your body build and repair muscle tissue following a workout. For the record, the NHS advises that women eat around 45g a daythe equivalent of three and a half eggs, two and a half salmon fillets or five portions of lentils.

Protein is a macronutrient that provides amino acids, which join together to create and maintain bone, skin, hormones and muscle,’ explains Dr Graeme Close, professor of human physiology at Liverpool John Moores University, who advises some of Britain’s leading athletes on nutrition.

He advises thinking of amino acids like lego blocks. ‘When the muscles are damaged through exercise, the Lego builders are ready to re-build, but they can only get to work if you give them blocks with which to do the job, he explains.

So these protein pancake recipes aren’t simply tasty and impressive-looking brunch fare. Learning how to make healthy protein pancakes is a genuine nutrition win.

Train muscle without adequate amino acids and you leave it with no option but to break down. So, getting enough protein? It’s essential – especially for women who strength train.

Do Macros Really Work For Weight Loss

Short answer: yes, with one caveat you must be in a calorie deficit.

While there are a plethora of factors that come into play in losing weight , experts tend to agree that on the surface, a calorie deficit is one of the simplest and most effective strategies for weight loss.

What is a calorie deficit, you ask? It simply means expending more energy than you consume, or burning more calories than you eat. More often than not, most macro calculators for weight loss will have a calorie deficit built-in to their recommendations.

As mentioned previously, counting your macros rather than counting calories may be a more effective weight loss solution for some, as it shifts the focus to a balanced diet, rather than just the overall calorie number. This means you’re more likely to be meeting your body’s nutritional and satiety needs.

If you’re on the hunt for macros for weight loss, read on to calculate yours yourself.

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Work Out Your Basal Metabolic Rate

Your BMR is the number of calories your body burns each day without you doing anything. If you were to lie in a room without moving for an entire day, this is the number of calories you’d burn through.

To find your BMR, use the following Harris-Benedict equation:

BMR = 655 + +

So, for example, a 128-pound, 5 foot 2, 33-year-old woman would do:

  • 655 + + – = 1348.1
  • 1348.1 would be her BMR.

Why Do You Need My Gender/age/height/weight

Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone.

Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume.

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Calculating Net Carbs From Fiber

Most fiber can be completely subtracted from the total carbs listed on the nutrition label.

If you live outside the US, the total carbohydrate line already has the fiber removed and listed separately.

However, if the fiber isomaltooligosaccharide is in the ingredients list, subtract only half of the fiber carbs.

Does Counting Your Macros Help You Lose Weight

Some nutritional experts are fans of flexible dieting because it doesn’t restrict foods and offers more wiggle room for occasional indulgences.

I think focusing on the right balance of protein and carbs and fat while allowing yourself some freedom to eat candy or fun foods now and then is a good approach, says Volpe.

That said, flexible dieting is not an excuse to eat whatever you want. Food quality still matters. Vegetables, which are full of disease-fighting antioxidants and fiber, will always be better for you than chips or cookies, which are essentially empty calories.

Im a proponent of flexible dieting, and I think its the most practical approach to weight maintenance, but I think the concept has been bastardized a little bit, Schoenfeld says. Some people have oversimplified it and said you can eat Pop Tarts or Cheez Doodles for your carbohydrates as long as youre hitting your macros, and I dont agree with that.

Consistently eating large amounts of fast food and processed snacks just because it “fits your macros” isn’t necessarily sustainable when you look at the bigger picture of what it means to eat for your health. The quality of your diet is still one of the most important factors,” says Volpe.

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Tip #: Choose Quality Carbs

When it comes to the keto diet, both quality of food and quantity of food matter and both should be considered.

If you only count carb values but don’t care where those carbs are coming from, you are considered to follow a dirty keto diet.

If however, you count carb values AND you ensure your carbs are from whole food nutrient-dense sources, you are considered to follow a clean keto diet.

Instead of getting your carb intake for the day through refined foods such as white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals, opt for whole foods that are nutrient-dense and will keep you satiated for longer.

These types of foods include leafy green vegetables, berries, and other nutritious foods that offer a high percentage of fiber.

The reason for choosing high-quality carbs is the wide range of nutrients that you will benefit from getting by consuming them. These include essential amino acids, essential fatty acids, vitamins, minerals, micronutrients, and health-promoting plant chemicals called phytonutrients which our bodies cannot make. These help to maintain a healthy immune system.

Quality carbs are also usually high in fiber which aids to slow the digestion of sugars and starches, preventing spikes in blood sugar and insulin closely associated with diabetes, heart disease, and weight gain!

How To Reduce Carbs And Protein To Lose Weight

Building Your BULKING DIET! Learn How To Calculate Protein ...

If you want to lose weight, youre probably reducing your calorie intake. In some cases, youll want to simultaneously alter your carb-protein-fat ratio and calorie intake simultaneously. According to the Harvard Medical School, just reducing your calorie consumption by anything from 500 to 1,000 calories per day can help you lose weight.

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How To Bolus For Fat And Protein

All three major food groups, carbs, fats, and proteins, affect your glucose.

Discounting fiber, Carbs have the most critical impact on glucose. Because carbs break entirely down to glucose, you use your CarbF or an insulin-to-carb ratio on an insulin pump or bolus calculator to cover them.

For example, if your CarbF is 1 unit per 10 grams of carb and you eat 100 grams, a 10 unit bolus should cover the meal. Assuming the basal rates or long-acting insulin doses are correct, an accurate carb count combined with an accurate CarbF will control your post-meal glucose. Carbs digest considerably faster than insulin starts to work, so it helps to bolus 15 to 30 minutes before most meals.

Proteins affect post-meal glucose levels with substantially less impact over about 6 hours. Up to half of a meals protein content gradually converts to glucose. For adults, meals with 20 grams or more of protein may require an increase in the insulin dose for a meal.

The quantity and types of Fat in a meal determine how many inflammatory particles are generated afterward. This post-meal inflammation rapidly creates insulin resistance strongly associated with developing heart disease. It also necessitates extra insulin for that meal.

Fats differ significantly in their impact on post-meal glucose levels:

How Your Body Handles Fiber Carbs

Fiber is a unique form of carbs in terms of its digestion and effects on your body.

Unlike starch and sugar, naturally occurring fiber isnt absorbed in your small intestine.

This is because the links between sugar units cant be broken down by the enzymes in your digestive tract. Therefore, fiber passes directly into the colon .

However, its fate after that depends on what type of fiber it is.

There are two broad categories of fiber: insoluble and soluble. About two-thirds of the fiber you eat is insoluble, while the other third is soluble.

Insoluble fiber does not dissolve in water. It creates a bulkier stool and can help prevent constipation. This type of fiber leaves the colon unchanged, provides no calories and has no effect on blood sugar or insulin levels .

After arriving in your colon, soluble fibers are fermented into short-chain fatty acids by bacteria. These SCFAs help keep your gut healthy and may also provide a number of other health benefits.

Studies have shown that the fermentation of 1 gram of soluble fiber to SCFAs provides about 12 calories, depending on the type of fiber .

Since about one-third of the fiber in most foods is soluble, a serving of food containing 6 grams of fiber would contribute up to 4 calories in the form of SCFAs.

However, while soluble fiber does provide a few calories, it doesnt seem to increase blood glucose. In fact, the most recent research suggests that its effects in the gut help reduce blood sugar levels (

13 ).

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So How Many Carbohydrates Protein And Fats Do You Need

Well it all depends on what your goals are.

  • Do you want to build muscle? or
  • Do you want to lose fat?

Its important to note that everybody requires a 100% unique set up when it comes to IIFYM Dieting, because everybody is coming from a different starting position, with completely different end results in mind.

But, heres a starting guide:


If you are trying to lose weight, the recommended starting point is 0.5 grams of protein per pound of body mass throughout the day.

For example, if you weigh 200 pounds: you should eat 100 grams of protein per day.

200lbs x 0.5 grams = 100 grams of protein per pound of body mass.

If you are trying to gain muscle, consider eating 1.0 – 1.5 grams of protein per pound of body mass.

For example, if you weigh 200 pounds: you should eat 200-300 grams of protein throughout the day to build lean muscle.

200lbs x 1.0-1.5 grams of protein = 200-300 grams of protein per pound of body mass.


If you are trying to lose weight, the recommended starting point is around 0.5-0.75 grams of carbs per pound of body mass.

For example, if you weigh 200 pounds: you should be eating 100-150 grams of carbohydrates throughout the day to build lean muscle.

200lbs x 0.5-.75 grams of carbohydrates = 100-150 grams of carbohydrates per pound of body mass.

If you are trying to gain muscle, consider eating 1.0-2.0 grams of carbs per pound of body mass per day.


Remember: fats are still required so you can’t just completely cut them out.

How To Calculate Protein Fat And Carb Food Ratios

How to calculate proteins, fats & carbs – set your daily macros

Adults under 5 feet tall, babies and children under 12 years of age calculate their ratios differently than adults 5 feet tall and children 12 years and oldersee the section below for people under 5 feet tall, babies, and children under 12 years of age.

Caution: Do not translate calculated grams to amounts, quantities, weight, size, etc. of foods you need to consume because it doesnt work that way.

Use a Nutritional Calculator to Figure Out the Quantities of Foods You Need to Consume in order to meet your calculated protein, fat and carb ratios. Some people use to help with planning this out.

  • Consumed ratios do not have to be exact.
  • It is very important that your carb ratios are low, but your fat and protein ratios must not be lower than your calculated ratios,except when you are slowly changing over to this program. Also, protein can be a lot higher when you are able to consume at least the lower range of your fat ratios.
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    A Final Word On Calorie Deficits

    After all of that information , let’s close the loop on calorie deficits. Firstly, they are not for everyone, in fact, many people should actively avoid them.

    Secondly, calorie deficits are not sustainable in the very long term. Your body functions best when eating a balanced diet at maintenance calories. Eating below maintenance is fine for a period of time but not forever. With this in mind, take out the guesswork and use a healthy calorie deficit calculator like the one above. It’ll help you eat in a balanced way without slashing your daily intake below what’s necessary.

    Finally, your health is always the most important thing. If eating in a calorie deficit jeopardises either, take a break.

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