Protein, Carbohydrate & Fat Intake Calculator

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Please scroll down for details on using this weight loss calculator.

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Protein, Carbohydrate & Fat Intake Calculator

Protein, Carbohydrate & Fat Intake Calculator

This Nutrition (Protein, Carbohydrate & Fat) calculator is based on the Mifflin St Jeor Basal Metabolic Rate (BMR) Equation. It takes your gender, height, current weight, desired weight and calculates the calorie needed by the body every day. Based on the calculated calorie, protein, carbohydrate and fat quantities are calculated.

Using the Protein, Carbohydrate & Fat Intake Calculator

  1. Select your Gender.
  2. Select your Age.
  3. Enter your Height either in centimeters or in feet.
  4. Enter your Current Weight either in kilograms or in pounds.
  5. Select your Activity Factor.
  6. Then, click the Calculate button.

Every Day Protein, Carbohydrate & Fat Needs

Protein, carbohydrates and fat are few of the major nutrients required by the human body every day. The below chart gives you the recommended percent of protein, carbohydrates and fats needed to be in every day food intake. This percentage of major nutrients needs to be maintain even when you are in the process of reducing weight.

Nutrients Requirement / Day Calories / Gram
Carbohydrates45% to 65%4 Cal/gm
Protein10% to 35%4 Cal/gm
Fat20% to 35%9 Cal/gm

Example

Consider a person needs 2100 calories per day to maintain the current weight. The food intake should have the below quantities of protein, carbohydrates and fat.

  • Carbohydrate intake should be a minimum of 45% (945 calories) and a maximum of 65% (1,365 calories). I.e. between 236 and 341 grams of carbohydrates / day
  • Protein intake should be a minimum of 10% (210 calories) and a maximum of 35% (735 calories). I.e. between 53 and 184 grams of protein / day
  • Fat intake should be a minimum of 25% (420 calories) and a maximum of 35% (735 calories). I.e. between 47 and 82 grams of protein / day

Make sure your food intake should have a balanced quantities of carbs, protein and fat. If you try to completely avoid any of the nutrients, the metabolism will be affected

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Page Last Modified On: Aug 05, 2016


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