Author-defined macro planner

Protein presets: 1.8–2.2 g/kg for loss, 1.4–1.8 for maintenance, 1.8–2.4 for gain; fat 0.8–1.2 g/kg. Uses range midpoints; carbohydrate is the calorie remainder with 4/9/4 kcal/g factors.

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Calculation

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The result updates as you change the fields. Your data never leaves the browser.

This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.

Estimated TDEE: 2633 kcal/day · Target: 2633 kcal/day (Weight maintenance)

Result (2633 kcal/day)

Protein
120 g/day

480 kcal · 18% of intake · range 105–135 g/day · 1.6 g/kg (0.73 g/lb)

Fat
75 g/day

675 kcal · 26% of intake · range 60–90 g/day · 1.0 g/kg (0.45 g/lb)

Carbohydrates
370 g/day

1478 kcal · 56% of intake · remaining calories

This is an author-defined allocation, not verbatim ISSN requirements or a physiological minimum for fat. No complete plan is displayed if protein and fat exceed calories. Adult fat AMDR 20–35% is a separate reference range, not an individual prescription.

How it is calculated

Protein presets: 1.8–2.2 g/kg for loss, 1.4–1.8 for maintenance, 1.8–2.4 for gain; fat 0.8–1.2 g/kg. Uses range midpoints; carbohydrate is the calorie remainder with 4/9/4 kcal/g factors.

Formula

Protein(g) = weight × goal factor; Fat(g) = weight × 0.8…1.2; Carbs(g) = (calories − protein × 4 − fat × 9) / 4

Limits of the method

This is an author-defined allocation, not verbatim ISSN requirements or a physiological minimum for fat. No complete plan is displayed if protein and fat exceed calories. Adult fat AMDR 20–35% is a separate reference range, not an individual prescription.

Sources of the method

How to use the calculation

1

Enter the starting values

Protein presets: 1.8–2.2 g/kg for loss, 1.4–1.8 for maintenance, 1.8–2.4 for gain; fat 0.8–1.2 g/kg. Uses range midpoints; carbohydrate is the calorie remainder with 4/9/4 kcal/g factors.

2

Adjust the parameters

Protein presets: 1.8–2.2 g/kg for loss, 1.4–1.8 for maintenance, 1.8–2.4 for gain; fat 0.8–1.2 g/kg. Uses range midpoints; carbohydrate is the calorie remainder with 4/9/4 kcal/g factors.

3

Read the result

This is an author-defined allocation, not verbatim ISSN requirements or a physiological minimum for fat. No complete plan is displayed if protein and fat exceed calories. Adult fat AMDR 20–35% is a separate reference range, not an individual prescription.

Frequently asked questions

What does the calculation show?

Protein presets: 1.8–2.2 g/kg for loss, 1.4–1.8 for maintenance, 1.8–2.4 for gain; fat 0.8–1.2 g/kg. Uses range midpoints; carbohydrate is the calorie remainder with 4/9/4 kcal/g factors.

What limitations apply?

This is an author-defined allocation, not verbatim ISSN requirements or a physiological minimum for fat. No complete plan is displayed if protein and fat exceed calories. Adult fat AMDR 20–35% is a separate reference range, not an individual prescription.

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