Carbohydrate, Protein, Fiber, and
Fat Calculator

Calculate how many grams of carbohydrates, protein, fiber and fat you need in a day, based on the total number of calories you eat.

Enter your total calories:

Carbohydrates   –   grams
Protein   –   grams

Total Fat   –   grams
Limit saturated fat to less than:   grams
Limit trans fat to less than   grams

Recommended fiber intake:   grams

Based on USDA’s 2005 Dietary Guidelines for Americans and fat intake guidelines by the American Heart Association

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Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...