Your Profile
Protein
30%
Carbohydrates
40%
Fats
30%
Your Macronutrient Plan
Daily Calories:
0
0g
Protein
0g
Carbs
0g
Fats
Macronutrient Distribution
Sample Daily Distribution
Breakfast
0 cal
Lunch
0 cal
Dinner
0 cal
Snacks
0 cal
Detailed Nutrition Plan
Protein Sources
- Chicken breast (30g protein / 100g)
- Salmon (25g protein / 100g)
- Greek yogurt (10g protein / 100g)
- Lentils (9g protein / 100g)
- Eggs (6g protein per egg)
Carb Sources
- Brown rice (45g carbs / 100g)
- Sweet potatoes (20g carbs / 100g)
- Oats (66g carbs / 100g)
- Quinoa (21g carbs / 100g)
- Whole wheat bread (49g carbs / 100g)
Healthy Fats
- Avocado (15g fat / 100g)
- Almonds (49g fat / 100g)
- Olive oil (100g fat / 100g)
- Chia seeds (31g fat / 100g)
- Salmon (13g fat / 100g)
Weekly Progress Tracking
Nutrition Optimization Tips
For Muscle Gain
- Consume protein within 2 hours after workouts
- Eat every 3-4 hours to maintain positive nitrogen balance
- Prioritize complex carbs around training sessions
- Stay in a slight calorie surplus (300-500 calories)
For Fat Loss
- Prioritize protein to maintain muscle mass
- Include fiber-rich foods to increase satiety
- Time carbs around your workouts
- Create a moderate calorie deficit (500-750 calories)
This macronutrient calculator provides estimates based on standard formulas. Individual needs may vary. Consult a healthcare professional before making significant dietary changes.