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How much protein, carbohydrates, and fats do you need for a healthy diet and for a high protein diet? These charts can show you what your goal should be in calories and in grams for each macronutrient. First, determine what your daily calorie level should be. If you want to lose weight, you should aim for a number that is fewer calories per day than your daily caloric needs. Carbohydrate and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram. People have weight loss success with different kinds of diets. Some do very well with a high protein diet, while others prefer to follow a Mediterranean-style, vegetarian, or a typical low-calorie diet. It is appropriate for athletes, especially for people who enjoy endurance exercise, such as walking, hiking, running and cycling.
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