By MAD21
Total FAT should be around 25-30% of your daily calories. To find the percentage you have eaten, or should eat, multiply total calories for the day by 30% (0.3) then divide by nine. For example, if you ate 1900 calories today, you multiply that by 0.3 then divide by nine. Total fat intake for that day should at or below 63g.
1900 x 0.3 / 9 = 63g
Total PROTEIN you should have in a day is around 10% of your daily calories. To find the percentage you have eaten, or should eat, multiply total calories for the day by 10% (0.1) then divide by four. For example, if you ate 1900 calories today, you multiply that by 0.1 then divide by four. Total protein intake for that day should be near 45g. This is what I found in my research. However, I have also read in several places that if you are very active, you should eat about 15% to help feed your muscles. So just replace the multiplier above with 15% to find that number (71g).
1900 x 0.1 / 4 = 45g (which I think is too low for active people)
1900 x .15 / 4 = 71g
One calculator that I found to find out how much protein you should be eating showed this formula, which agrees with what I said above for eating more if you are active, is below:
Regular active person: your weight X 37% (0.37)
Active person: your weight X 50-60% (0.5-0.6)
So if you weigh 145 pounds not active, you should be eating about 54g of protein.
If you weigh 145 pounds and are very active, you should be eating about 72g of protein.