FITNESS SOLVER
Daily Food Targets
Enter your information below to estimate your daily protein, carbohydrate, and fat target ranges based on your body weight and fitness goal.
Your Information
Complete the fields below to calculate your daily food targets.
Educational calculator only — use ranges for discussion,
not rigid prescriptions. Refer out for individualized meal
plans or medical nutrition therapy.
Your Daily Food Targets
Use these numbers as educational target ranges rather than rigid daily prescriptions.
Weight
—
Height
—
BMI
—
Selected Goal
—
Protein
Body weight (kg) × selected protein range
—
Carbohydrates
Body weight (kg) × selected carbohydrate range
—
Fat
Body weight (kg) × selected fat range
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Quick Notes
Protein:
Often ~1.2–2.4 g/kg/day depending on goal and training.
Carbohydrates:
Often ~2–8+ g/kg/day depending on training volume;
very high endurance may reach 8–12 g/kg/day.
Fat:
A common starting range is ~0.6–1.0 g/kg/day.
Coaching Notes
Protein Standard:
Use 1.4–2.2 g/kg for most active clients.
Protein Advanced Cutting:
Use 2.2–2.4 g/kg only for aggressive fat-loss /
very lean phases.
Carb Guidance:
Increase carbohydrates as training volume and intensity rise.
Fat Guidance:
Use ranges, not exact prescriptions.
BMI is shown for screening purposes only. This calculator
provides educational daily food target ranges and is not an
individualized meal plan or medical nutrition therapy.