Recommended Calorie Breakdown Calculator

How many of my daily calories should come from fat, protein, total carbohydrates, fiber and sugars to maintain balanced eating?

To maintain a balanced eating routine, you need to know where your daily calories should come from. Enter your gender and your daily calorie intake and this calculator will show you how many of your daily calories should come from fat, protein, fiber, sugars, and total carbohydrates.

Field Help

Input Fields

Title: A title for these calculator results that will help you identify it if you have printed out several versions of the calculator.

Gender: Select your gender.

Age: Your current age.

Daily Calorie Intake: The number of calories you consume daily. This could be the actual number of calories you get now or the the number you are trying to eat each day.

Output Fields

Fat: The recommended percentage of calories from fat. Also shown is the number of calories you should get from fat each day (based on the given ‘Daily Calorie Intake’).

Protein: The recommended percentage of calories from protein. Also shown is the number of calories you should get from protein each day (based on the given ‘Daily Calorie Intake’).

Carbohydrates: The recommended percentage of calories from all carbohydrates (including fiber and sugars, even though they are shown separately, since they are carbohydrates). Also shown is the number of calories you should get from carbohydrates each day (based on the given ‘Daily Calorie Intake’).

Fiber: Your recommended grams of fiber, based on gender and age.

Sugars: The maximum recommended percentage of calories from sugars. Also shown is the maximum number of calories you should get from sugars each day (based on the given ‘Daily Calorie Intake’). Your sugar calories must also be counted in the ‘Total Carbohydrates’ calories since sugars are carbohydrates.