- 1). Decide which macronutrient ratio is best for you. Your best ratio will depend on what physical goals you have. Some of the more common diet ratios are:
Moderate diet: 50% carbs, 25% protein, 25% fat
Zone diet: 40% carbs, 30% protein, 30% fat
Low-carb diet: 25% carbs, 40% protein, 35% fat
Low-fat diet: 60% carbs, 25% protein, 15% fat
- 2). Decide what your ideal calorie intake is per day. Calories are a measurement of the amount of energy food contains. If you consume more calories than you burn throughout the day, you will gain weight; if you burn more calories than you consume, you will lose weight. The recommended calorie intake for the average adult is 2,000 calories per day.
- 3). Go to the macronutrient calculator found in the Resources section of this article.
- 4). Insert the number of calories per day that you want to consume into the first text field.
- 5). Select your preferred diet plan from the list provided.
- 6). Select the number of meals per day that you will be eating.
- 7). Press "Calculate." The calculator will automatically display the amount you should be eating of each macronutrient. The results are displayed in terms of both grams and calories, which are then divided into amount per day and amount per meal.
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