Hi Tisha! I was just getting ready to post this! First of all I use fitday which helps keep track of all that and I was wondering too about % of fat and protein and carbs. I have heard 30% of your daily but I have also heard as low as 15% Anyways I was looking to see how much protein I should be getting and found this. You input your age, current weight, goal weight and heigth. i'll post what mine says too!

Womens Nutrition Health Guide

I am 5'4, weigh 227, goal is 150 and I am 31.

Women's Nutrition Guide

Your results for the Women'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 2285.8 calories per day to maintain your current weight without exercise.

You need 1958.2 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 1785.8 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 2785.8 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 2543.3 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 2865.2 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 2176.4 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2449.1 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50% of your calories come from carbohydrates, about 30% from fats, and approximately 20% from protein sources. 1 gram of protein has about 4 calories, 1 gram of fat has about 9 calories, and 1 gram of carbohydrate has about 4 calories.

You need 285.7 grams of carbohydrates, 75.4 grams of fat, and 114.3 grams of protein per day for 2285.8 calories to maintain your weight of 227 pounds.

You need 244.8 grams of carbohydrates, 64.6 grams of fat, and 97.9 grams of protein per day for 1958.2 calories to maintain your goal weight of 150 pounds.

Opinions vary greatly about the percentages of fats, carbohydrates, and proteins that should make up your diet. About has two great sources of information for Low Carbohydrate Diets and Low Fat Diets.

Please remember that these calorie counts are an average, you may need to adjust your calorie needs up or down slightly to get the results you want.

Post what yours says!!

This is the info I got from about.com
I am 5'4", 171 pounds, goal is 135, I am 29

You need 2061.3 calories per day to maintain your current weight without exercise.

You need 1908.2 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 1561.3 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 2561.3 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 2290.2 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 2576.4 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 2118.7 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2381.9 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50% of your calories come from carbohydrates, about 30% from fats, and approximately 20% from protein sources. 1 gram of protein has about 4 calories, 1 gram of fat has about 9 calories, and 1 gram of carbohydrate has about 4 calories.

You need 257.7 grams of carbohydrates, 68 grams of fat, and 103.1 grams of protein per day for 2061.3 calories to maintain your weight of 171 pounds.

You need 238.5 grams of carbohydrates, 63 grams of fat, and 95.4 grams of protein per day for 1908.2 calories to maintain your goal weight of 135 pounds.

Looks good jcatron243. I realized my fat % are okay but I am eating too many carbs and need to up my protein!

Thanks for the link! Here's what it says for me. I'm 5'1", 29 years old, 228lbs, goal of 175.

You need 2248.5 calories per day to maintain your current weight without exercise.

You need 2023 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 1748.5 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 2748.5 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 2499.9 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 2814.1 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 2247.3 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2527.8 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50% of your calories come from carbohydrates, about 30% from fats, and approximately 20% from protein sources. 1 gram of protein has about 4 calories, 1 gram of fat has about 9 calories, and 1 gram of carbohydrate has about 4 calories.

You need 281.1 grams of carbohydrates, 74.2 grams of fat, and 112.4 grams of protein per day for 2248.5 calories to maintain your weight of 228 pounds.

You need 252.9 grams of carbohydrates, 66.8 grams of fat, and 101.2 grams of protein per day for 2023 calories to maintain your goal weight of 175 pounds.