Computes personalized macronutrient distributions (protein, carbs, fat in grams and calories) for balanced, low carb, keto, or high protein diets.
Calculate daily carbohydrate, protein, and fat grams for your fitness goals.
• Exercise: 15-30 minutes of elevated heart rate activity.
• Intense exercise: 45-120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.
Evidence-based estimations. Consult a physician for personalized guidance.
Official clinical definitions and validated mathematical models
Translates daily energetic needs into precision grams of protein, carbohydrates, and dietary fats according to National Academy of Medicine standards.
| Diet Strategy | Carbohydrates | Protein | Dietary Fat | Primary Application |
|---|---|---|---|---|
| Balanced (AMDR Standard) | 45% – 55% | 20% – 30% | 25% – 30% | General health, sustained stamina |
| High Protein / Athletic | 35% – 45% | 35% – 40% | 20% – 25% | Muscle hypertrophy, contest prep |
| Low Carbohydrate | 20% – 25% | 30% – 35% | 40% – 50% | Glycemic control, insulin sensitivity |
| Ketogenic | 5% | 25% – 30% | 65% – 70% | Nutritional ketosis, epilepsy, metabolic therapy |
Determine daily caloric requirements to maintain, lose, or gain weight safely.
Calculate your Basal Metabolic Rate (BMR) - the calories burned at complete rest.
Compute your Total Daily Energy Expenditure (TDEE) based on activity and metabolic rate.
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