Daily Diet Composition Calculator

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 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. A rule of thumb for women is 1200 calories, and for men, 1600 calories per day to lose weight.

40-30-30 Diet Calculator High Protein Chart

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.