Daily Diet Composition Calculator Charts - Carbs, Protein, Fat

40-30-30 Diet and Healthy Diets Calculator Charts

Eating a Healthy Diet
Eating a Healthy Diet. David Jakle/Image Source/Getty Images

How much protein, carbohydrates and fat do you need for a healthy diet and for a high protein diet? These calculator charts can show you what your goal should be in calories and in grams for each macronutrient. This can be on diet tactic to use, especially if you read nutrition labels on the food you eat or use a diet-tracking activity tracker and app.

First, determine what your daily calorie level should be.

You can use our Daily Caloric Needs Calculator to find how many calories you 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. A rule of thumb for women is 1200 calories, and for men, 1600 calories per day to lose weight.

40-30-30 Diet Calculator Chart - High Protein

This calculator is geared towards a high protein diet, which may not be appropriate for those with liver or kidney problems. Many traditional diets increase carbohydrates to 55% and lower protein to 15%. Below we will take a look at three variations of those. But first, here is the high-protein diet.

Calorie
Target

Carb
calories

Carb
grams

Protein
calories

Protein
grams

Fat
calories

Fat
grams

1000

400

100

300

75

300

33

1100

440

110

330

83

330

37

1200

480

120

360

90

360

40

1300

520

130

390

98

390

43

1400

560

140

420

105

420

47

1500

600

150

450

113

450

50

1600

640

160

480

120

480

53

1700

680

170

510

128

510

57

1800

720

180

540

135

540

60

1900

760

190

570

143

570

63

2000

800

200

600

150

600

67

2100

840

210

630

158

630

70

2200

880

220

660

165

660

73

2300

920

230

690

173

690

77

2400

960

240

720

180

720

80

2500

1000

250

750

188

750

83

Healthy US-Style Diet Chart

This diet is modeled by the USDA, with 51% carbohydrates, 18% protein and 33% fat. It is appropriate for athletes, especially for people who enjoy endurance exercise such as walking, hiking, running and cycling.

Calorie
Target

Carb
calories

Carb
grams

Protein
calories

Protein
grams

Fat
calories

Fat
grams

1000

510

128

180

45

330

37

1100

561

140

198

50

363

40

1200

612

153

216

54

396

44

1300

663

166

234

59

429

48

1400

714

179

252

63

462

51

1500

765

191

270

68

495

55

1600

816

204

288

72

528

59

1700

867

217

306

77

561

62

1800

918

230

324

81

594

66

1900

969

242

342

86

627

70

2000

1020

255

360

90

660

73

2100

1071

268

378

95

693

77

2200

1122

281

396

99

726

81

2300

1173

293

414

104

759

84

2400

1224

306

432

108

792

88

2500

1275

319

450

113

825

92

Healthy Vegetarian Diet Chart

This diet is modeled by the USDA with 55% carbohydrates, 14% protein, and 34% fat.

Calorie
Target

Carb
calories

Carb
grams

Protein
calories

Protein
grams

Fat
calories

Fat
grams

1000

520

130

180

45

320

36

1100

572

143

198

50

352

39

1200

624

156

216

54

384

43

1300

676

169

234

59

416

46

1400

728

182

252

63

448

50

1500

780

195

270

68

480

53

1600

832

208

288

72

512

57

1700

884

221

306

77

544

60

1800

936

234

324

81

576

64

1900

988

247

342

86

608

68

2000

1040

260

360

90

640

71

2100

1092

273

378

95

672

75

2200

1144

286

396

99

704

78

2300

1196

299

414

104

736

82

2400

1248

312

432

108

768

85

2500

1300

325

450

113

800

89

Healthy Mediterranean-Style Diet Chart

This diet is modeled by the USDA with 52% carbohydrates, 18% protein, and 32% fat.

Calorie
Target

Carb
calories

Carb
grams

Protein
calories

Protein
grams

Fat
calories

Fat
grams

1000

550

138

140

35

340

38

1100

605

151

154

39

374

42

1200

660

165

168

42

408

45

1300

715

179

182

46

442

49

1400

770

193

196

49

476

53

1500

825

206

210

53

510

57

1600

880

220

224

56

544

60

1700

935

234

238

60

578

64

1800

990

248

252

63

612

68

1900

1045

261

266

67

646

72

2000

1100

275

280

70

680

76

2100

1155

289

294

74

714

79

2200

1210

303

308

77

748

83

2300

1265

316

322

81

782

87

2400

1320

330

336

84

816

91

2500

1375

344

350

88

850

94

Which diet should you use? Different people have weight loss success with different kinds of diets. Some do very well with a higher protein diet, while others prefer to follow a Mediterranean-style, vegetarian, or reduced-calorie traditional diet.

Endurance Training Diet

If you are training for an endurance event such as a half-marathon or marathon walk, one of the three diets with higher carbohydrates is usually recommended by athletic trainers. The body needs carbohydrate to burn for energy during endurance exercise.

More: How to Walk for Weight Loss

Sources:

"Food Pattern Modeling report: Developing Vegetarian and Mediterranean-style Food Patterns," Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Appendix E-3.7. USDA. February, 2015.

"Nutrition and Athletic Performance - Joint position statement authored by the American Dietetic Association (ADA), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM)." Medicine & Science in Sports & Exercise, March 2009 - Volume 41 - Issue 3

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