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.
This calculator is for informational purposes and does not constitute medical advice. Consult a doctor or nutritionist before making major changes to your diet — see the medical disclaimer.