Turn your daily calorie target into specific protein, carb, and fat goals — tailored to whether you're losing fat, maintaining, or building muscle.
Protein is prioritized first — 1.6-2.2g per kg of bodyweight is the range consistently supported by sports nutrition research for preserving or building muscle, whether you're in a deficit or surplus. Fat is set at a moderate 25-30% of total calories to support hormone health, and the remaining calories go to carbohydrates, which fuel training and daily activity.
Not medical advice. These targets are general estimates for informational purposes only, not a personalized nutrition plan. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any existing health conditions.