Diet and Nutrition Basics (Vol. 1)

Now you have the number of calories needed to start your diet. How many protein, carbohydrates, and fat grams do you need?

30% of calories from Protein
50% of calories from Carbohydrates
20% of calories from Fat


As an example, let’s say your starting calories came out to be 3000 calories. In order to get your targets for protein, carbs, and fat, you would need to do the following…


3000 x 30% = 3000 x 0.30 = 900 calories from Protein
3000 x 50% = 3000 x 0.50 = 1500 calories from Carbohydrates
3000 x 20% = 3000 x 0.20 = 600 calories from Fat


Protein and carbohydrates contain 4 calories per gram while fat contains 9 calories per gram. 


Protein Target for 3000 Calorie Diet = 900 / 4 = 225 grams of Protein


Carb Target for 3000 Calorie Diet = 1500 / 4 = 375 grams of Carbs


Fat Target for 3000 Calorie Diet = 600 / 9 = 67 grams of Protein