Be the fittest you can be today
Get fit quickly and lose weight the healthy way!
Get fit quickly and lose weight the healthy way!
“work out how much carbohydrates, protein and fat you need to consume every day ”
The daily nutrient requirements calculator provides the amounts of all the macronutrients (carbohydrates, protein and fat) that need to be consumed on a daily basis, given certain constraints.
Simply enter the amount of calories you want to consume each day, select the diet ratio type (normal diet, low fat and low carbohydrate diets) and select how many meals per day you want to eat.
Default calories on the calculator is 2000 - you can change this to suit you.
To find out exactly how many calories you should be consuming each day, go to the Daily Calorie Requirements Calculator
“Explanation of the Results”
Average Calories
The calories has been listed as 2000, as this is the average calories for an adult male or female. If you would like to use a different calorie amount, then go to the Daily Calorie Requirements Calculator, to calculate your particular calorie requirements.
Common Diet Ratios
The diet ratios display various percentages of carbohydrates, protein and fat based on the different diet types below:
Moderate - this is the average diet type recommended by nutritionists, which consists of: 50% cabs, 25% protein, 25% fats
Moderate II - this is a simple variation of the moderate diet (with a slightly lower fat percentage), which consists of: 55% carbs, 25% protein, 20% fat
Zone Diet - this is the special diet which is lower in carbohydrates than the generally recommended diet, it consists of: 40% carbs, 30% protein, 30% fats
Low Fat - this is another special diet, which is a lot higher in carbohydrates, but lower in fat than the generally recommended diet and it consists of: 60% carbs, 25% protein, 15% fat
Low Carb - this is another special diet which is much lower in carbohydrates and higher in protein and fat than the generally recommended diet and it consists of: 25% carbs, 40% protein, 35% fats
Very Low Carb (ketogenic) - this is a very special diet, which needs to be monitored by a health professional. Do not try this diet on your own as it can have serious health consequences! This diet is a great deal lower in carbohydrates, as well as being higher in protein and fat than the generally recommended diet and it consists of: 25% carbs, 40% protein, 35% fats
Number of Meals Per Day
You can choose three and up to six meals a day. The recommended number of meals is between 3-5 small to medium meals per day, to ensure blood sugar levels remain constant.
Results
The results display the amounts of the macronutrients you need to have each day based on your calorie intake per day, the number of meals you want to eat each day and the diet type (with specific nutrient rations), in both grams and calories.
Always use this daily nutrient requirements calculator as a general guideline only. For a carefully planned diet to suit all your requirements, you should see a qualified dietician, who can provide this for you.
Disclaimer: The advice on this site should be viewed as a general guideline only and it should not replace the advice of a medical professional. Always consult your medical or health care provider to get the advice and care for your particular and individual health, nutrition, diet and fitness circumstances.