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
Estimated TDEE: 2633 kcal/day · Target: 2633 kcal/day (Weight maintenance)
Result (2633 kcal/day)
- Protein
- 120 g/day
- Fat
- 75 g/day
- Carbohydrates
- 370 g/day
480 kcal · 18% of intake · range 105–135 g/day · 1.6 g/kg (0.73 g/lb)
675 kcal · 26% of intake · range 60–90 g/day · 1.0 g/kg (0.45 g/lb)
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.
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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
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.
How to use the calculation
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.
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.
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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What next
Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.
Go to the knowledge base