I am all messed up! I do a low fat diet and end up gaining it all back. I do a low carb diet and get the same results. Do I count calories, fats or carbs? Below is results from a calculator I filled out. This was for me at 270 lbs and wanting to be 199 lbs at age 44.

Men’s Nutrition Guide

Your results for the Men’s Nutrition Guide Calorie Calculator

These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

You need 3154.7 calories per day to maintain your current weight without exercise. You need 2612.3 calories per day to reach your goal weight slowly and maintain that weight without exercise. If you reduce your current caloric intake to 2654.7 calories per day you will lose one pound per week without exercise. If you increase your current caloric intake to 3654.7 calories per day, you will gain one pound per week.

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to 3475 calories per day and still maintain your current weight. If you exercise for 60 minutes each day, you may increase your caloric intake to 3882.7 calories per day to maintain your current weight. If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2873 calories per day. If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3204.7 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 394.3 grams of carbohydrates, 104.1 grams of fat, and 157.7 grams of protein per day for 3154.7 calories to maintain your weight of 270 pounds.