Daily Diet Composition Charts for Carbs, Protein, and Fat

40-30-30 Diet and Healthy Diets

woman eating salad
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How much protein, carbohydrates, and fat do you need for a healthy diet and for a high protein diet? 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 level 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. A weight loss rule of thumb to is 1,200 calories per day for women and 1,600 calories per day for men. Carbohydrate and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram.

Choosing a Diet

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. 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-marathonmarathon, 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.

40-30-30 Diet Calculator High Protein Chart

This chart is geared towards a high-protein diet, which may not be appropriate for those with liver or kidney problems or when training for endurance exercise.

Calorie
Target

Carb
calories

Carb
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

Healthy U.S.-Style Diet Chart

This diet is modeled by the USDA, with 51 percent carbohydrates, 18 percent protein, and 33 percent 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

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

Healthy Vegetarian Diet Chart

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

Calorie
Target

Carb
calories

Carb
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

Healthy Mediterranean-Style Diet Chart

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

Calorie
Target

Carb
calories

Carb
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

 

 

 

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