Daily Diet Composition Charts for Carbs, Protein, and Fat

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.

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.

Healthy Vegetarian Diet Chart

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

Healthy Mediterranean-Style Diet Chart

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

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.

_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}