Estimate daily protein, carbohydrate, and fat targets from body measurements, activity, and a goal.
Change the inputs that matter to your decision. Optional assumptions stay collapsed until you need them.
Set the unit system, body metrics, activity, and goal used to create a starting macro split.
Maintain current weight at moderate activity.
| Protein | 135 g540 kcal · 21% |
|---|---|
| Carbohydrates | 263 g1,053 kcal · 40% |
| Fat | 176 g1,580 kcal · 39% |
These are starting-point estimates. Adjust for progress, training, health needs, and professional guidance.
Practical notes about the inputs, assumptions, and result.
No. They are starting estimates based on a simple model. Health conditions, medications, preferences, and training can change appropriate targets.
The legacy route derives protein from body weight and then applies its goal-specific allocation behavior; the details table keeps that calculation inspectable.
Other tools in health.
Estimate body mass index from height and weight, with adult screening category context.
Estimate energy expenditure from activity, body weight, and duration using MET values.
Estimate aerobic capacity from a heart-rate ratio or a timed running effort.