Why is protein calculated per kg of body weight instead of percentages?

Calculating protein as a flat percentage is flawed: when calories drop during a diet, protein drops with them, causing muscle wasting. Evidence-based nutrition anchors protein to body weight (2.0–2.4 g/kg in a deficit).

What is the minimum safe daily fat intake?

To sustain testosterone synthesis, endocrine health, and fat-soluble vitamin absorption, fat should not fall below 0.8 g per kg of body weight (or 20–25% of total caloric intake).

What is the difference between Low-Carb and Ketogenic diets?

Low-Carb diets moderate carbohydrates to 100–150 g/day. Ketogenic diets cap carbs at 20–30 g/day to induce nutritional ketosis, utilizing ketone bodies as the primary fuel source.

How should I distribute macros across my meals?

Our interactive meal planner lets you split targets into 3, 4, or 5 meals. Distributing protein evenly (30–45 g per meal) maximally stimulates muscle protein synthesis (MPS).

Calories & Macronutrients Calculator

Optimal distribution of proteins, carbohydrates, and fats tailored to your body weight and fitness objective.

Input Parameters

Body Weight

35 kg Essential for accurate g/kg protein scaling 200 kg

Your Daily Energy Expenditure (TDEE)

kcal

1200 kcal Total daily energy output including all exercise and movement 5000 kcal

Biological Sex

Age (years)

Height (cm)

Daily Activity Level

BMR: kcal TDEE: kcal

Your Objective & Pace

Dietary Style

Meals per Day

Calculation Result

Evaluating...

Value Scale

Normal

Recommendations & Interpretation

Enter your parameters to view professional recommendations.

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Protein (4 kcal/g): Carbohydrates (4 kcal/g): Fats (9 kcal/g):

🥩 Protein (4 kcal/g)

🥔 Carbohydrates (4 kcal/g)

🥑 Fats (9 kcal/g)

• Hormonally Safe

🌾 Fiber (Daily target) 14g/1k

Digestive optimum

🍽️ Daily Meal Distribution (Meal Planner)

Protein (4 kcal/g)

Carbohydrates (4 kcal/g)

Fats (9 kcal/g)

Scientific Methodology & Formula

Macronutrient calculations follow international ISSN (International Society of Sports Nutrition) guidelines. Protein is anchored directly to body weight to preserve metabolic mass, fats maintain essential hormone production, and carbohydrates supply training fuel.