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.
Esta calculadora é apenas informativa e não constitui aconselhamento médico. Consulte um médico ou nutricionista antes de mudanças importantes na dieta — veja o aviso médico.