Protein intake is calculated proportionally to your body weight and varies depending on the goal: higher in a deficit (muscle mass preservation), higher for muscle mass (protein synthesis), and moderate for maintenance.
Fats are assigned a minimum intake for hormonal balance (approximately 0.8 g/kg body weight), regardless of the goal — too low a fat intake can affect hormone production.
Carbohydrates receive the remainder of the calories left after proteins and fats are accounted for, with a safety minimum for brain function and energy during the day.
Dieser Rechner dient nur der Information und stellt keine medizinische Beratung dar. Fragen Sie einen Arzt oder Ernährungsberater, bevor Sie Ihre Ernährung wesentlich umstellen — siehe den medizinischen Hinweis.