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Understanding macronutrients and their impact

Protein serves as the foundation for muscle building, tissue repair, and exercise recovery while promoting satiety and metabolic health. Adequate protein intake is the single most important factor for optimising body composition—enabling fat loss while preserving or building lean muscle mass.

Fat plays essential roles in hormone production, brain function, vitamin absorption, and cellular membrane health. We strongly recommend against extremely low-fat approaches, as dietary fat is crucial for long-term metabolic and hormonal health.

Carbohydrates function as your body's preferred fuel source for exercise and daily activities. Your carbohydrate needs directly correlate with training intensity and volume: individuals engaged in high-intensity training or endurance activities typically require more carbohydrates than those with sedentary routines. That being said, sedentary routines are not generally recommended.

Understanding macronutrients and their impact

Protein serves as the foundation for muscle building, tissue repair, and exercise recovery while promoting satiety and metabolic health. Adequate protein intake is the single most important factor for optimising body composition—enabling fat loss while preserving or building lean muscle mass.

Fat plays essential roles in hormone production, brain function, vitamin absorption, and cellular membrane health. We strongly recommend against extremely low-fat approaches, as dietary fat is crucial for long-term metabolic and hormonal health.

Carbohydrates function as your body's preferred fuel source for exercise and daily activities. Your carbohydrate needs directly correlate with training intensity and volume: individuals engaged in high-intensity training or endurance activities typically require more carbohydrates than those with sedentary routines. That being said, sedentary routines are not generally recommended.

Understanding macronutrients and their impact

Protein serves as the foundation for muscle building, tissue repair, and exercise recovery while promoting satiety and metabolic health. Adequate protein intake is the single most important factor for optimising body composition—enabling fat loss while preserving or building lean muscle mass.

Fat plays essential roles in hormone production, brain function, vitamin absorption, and cellular membrane health. We strongly recommend against extremely low-fat approaches, as dietary fat is crucial for long-term metabolic and hormonal health.

Carbohydrates function as your body's preferred fuel source for exercise and daily activities. Your carbohydrate needs directly correlate with training intensity and volume: individuals engaged in high-intensity training or endurance activities typically require more carbohydrates than those with sedentary routines. That being said, sedentary routines are not generally recommended.

Understanding macronutrients and their impact

Protein serves as the foundation for muscle building, tissue repair, and exercise recovery while promoting satiety and metabolic health. Adequate protein intake is the single most important factor for optimising body composition—enabling fat loss while preserving or building lean muscle mass.

Fat plays essential roles in hormone production, brain function, vitamin absorption, and cellular membrane health. We strongly recommend against extremely low-fat approaches, as dietary fat is crucial for long-term metabolic and hormonal health.

Carbohydrates function as your body's preferred fuel source for exercise and daily activities. Your carbohydrate needs directly correlate with training intensity and volume: individuals engaged in high-intensity training or endurance activities typically require more carbohydrates than those with sedentary routines. That being said, sedentary routines are not generally recommended.

Understanding macronutrients and their impact

Protein serves as the foundation for muscle building, tissue repair, and exercise recovery while promoting satiety and metabolic health. Adequate protein intake is the single most important factor for optimising body composition—enabling fat loss while preserving or building lean muscle mass.

Fat plays essential roles in hormone production, brain function, vitamin absorption, and cellular membrane health. We strongly recommend against extremely low-fat approaches, as dietary fat is crucial for long-term metabolic and hormonal health.

Carbohydrates function as your body's preferred fuel source for exercise and daily activities. Your carbohydrate needs directly correlate with training intensity and volume: individuals engaged in high-intensity training or endurance activities typically require more carbohydrates than those with sedentary routines. That being said, sedentary routines are not generally recommended.

Understanding macronutrients and their impact

Protein serves as the foundation for muscle building, tissue repair, and exercise recovery while promoting satiety and metabolic health. Adequate protein intake is the single most important factor for optimising body composition—enabling fat loss while preserving or building lean muscle mass.

Fat plays essential roles in hormone production, brain function, vitamin absorption, and cellular membrane health. We strongly recommend against extremely low-fat approaches, as dietary fat is crucial for long-term metabolic and hormonal health.

Carbohydrates function as your body's preferred fuel source for exercise and daily activities. Your carbohydrate needs directly correlate with training intensity and volume: individuals engaged in high-intensity training or endurance activities typically require more carbohydrates than those with sedentary routines. That being said, sedentary routines are not generally recommended.

How the calculator works

Step 1: Energy foundation — Your Total Daily Energy Expenditure (TDEE) is calculated, representing the calories your body uses on an average day.

Step 2: Goal adjustment — Calorie targets are then tailored to your objective: a gentle reduction for fat loss, a modest increase for muscle gain, or steady maintenance for recomposition.

Step 3: Protein first — Your protein target is determined through evidence-based ranges based on your goal, activity level, and age.

Step 4: Essential fats — Fat intake is assigned to support hormones and vital functions, usually 20–30% of total calories with safeguards to prevent dropping too low.

Step 5: Carbs to balance — Remaining calories are allocated to carbohydrates, adjusted to suit your approach: standard, low-carb, or ketogenic. Athletes may receive higher carbohydrate targets to fuel training and recovery.

Step 6: Safety check — The system verifies that minimum protein and fat requirements are met, recommending safer adjustments if a target is unrealistically low.

How the calculator works

Step 1: Energy foundation — Your Total Daily Energy Expenditure (TDEE) is calculated, representing the calories your body uses on an average day.

Step 2: Goal adjustment — Calorie targets are then tailored to your objective: a gentle reduction for fat loss, a modest increase for muscle gain, or steady maintenance for recomposition.

Step 3: Protein first — Your protein target is determined through evidence-based ranges based on your goal, activity level, and age.

Step 4: Essential fats — Fat intake is assigned to support hormones and vital functions, usually 20–30% of total calories with safeguards to prevent dropping too low.

Step 5: Carbs to balance — Remaining calories are allocated to carbohydrates, adjusted to suit your approach: standard, low-carb, or ketogenic. Athletes may receive higher carbohydrate targets to fuel training and recovery.

Step 6: Safety check — The system verifies that minimum protein and fat requirements are met, recommending safer adjustments if a target is unrealistically low.

How the calculator works

Step 1: Energy foundation — Your Total Daily Energy Expenditure (TDEE) is calculated, representing the calories your body uses on an average day.

Step 2: Goal adjustment — Calorie targets are then tailored to your objective: a gentle reduction for fat loss, a modest increase for muscle gain, or steady maintenance for recomposition.

Step 3: Protein first — Your protein target is determined through evidence-based ranges based on your goal, activity level, and age.

Step 4: Essential fats — Fat intake is assigned to support hormones and vital functions, usually 20–30% of total calories with safeguards to prevent dropping too low.

Step 5: Carbs to balance — Remaining calories are allocated to carbohydrates, adjusted to suit your approach: standard, low-carb, or ketogenic. Athletes may receive higher carbohydrate targets to fuel training and recovery.

Step 6: Safety check — The system verifies that minimum protein and fat requirements are met, recommending safer adjustments if a target is unrealistically low.

How the calculator works

Step 1: Energy foundation — Your Total Daily Energy Expenditure (TDEE) is calculated, representing the calories your body uses on an average day.

Step 2: Goal adjustment — Calorie targets are then tailored to your objective: a gentle reduction for fat loss, a modest increase for muscle gain, or steady maintenance for recomposition.

Step 3: Protein first — Your protein target is determined through evidence-based ranges based on your goal, activity level, and age.

Step 4: Essential fats — Fat intake is assigned to support hormones and vital functions, usually 20–30% of total calories with safeguards to prevent dropping too low.

Step 5: Carbs to balance — Remaining calories are allocated to carbohydrates, adjusted to suit your approach: standard, low-carb, or ketogenic. Athletes may receive higher carbohydrate targets to fuel training and recovery.

Step 6: Safety check — The system verifies that minimum protein and fat requirements are met, recommending safer adjustments if a target is unrealistically low.

How the calculator works

Step 1: Energy foundation — Your Total Daily Energy Expenditure (TDEE) is calculated, representing the calories your body uses on an average day.

Step 2: Goal adjustment — Calorie targets are then tailored to your objective: a gentle reduction for fat loss, a modest increase for muscle gain, or steady maintenance for recomposition.

Step 3: Protein first — Your protein target is determined through evidence-based ranges based on your goal, activity level, and age.

Step 4: Essential fats — Fat intake is assigned to support hormones and vital functions, usually 20–30% of total calories with safeguards to prevent dropping too low.

Step 5: Carbs to balance — Remaining calories are allocated to carbohydrates, adjusted to suit your approach: standard, low-carb, or ketogenic. Athletes may receive higher carbohydrate targets to fuel training and recovery.

Step 6: Safety check — The system verifies that minimum protein and fat requirements are met, recommending safer adjustments if a target is unrealistically low.

How the calculator works

Step 1: Energy foundation — Your Total Daily Energy Expenditure (TDEE) is calculated, representing the calories your body uses on an average day.

Step 2: Goal adjustment — Calorie targets are then tailored to your objective: a gentle reduction for fat loss, a modest increase for muscle gain, or steady maintenance for recomposition.

Step 3: Protein first — Your protein target is determined through evidence-based ranges based on your goal, activity level, and age.

Step 4: Essential fats — Fat intake is assigned to support hormones and vital functions, usually 20–30% of total calories with safeguards to prevent dropping too low.

Step 5: Carbs to balance — Remaining calories are allocated to carbohydrates, adjusted to suit your approach: standard, low-carb, or ketogenic. Athletes may receive higher carbohydrate targets to fuel training and recovery.

Step 6: Safety check — The system verifies that minimum protein and fat requirements are met, recommending safer adjustments if a target is unrealistically low.

Get started

Evidence-based starting targets

Protein: The calculator applies dynamic protein targets adjusted for your specific circumstances. General health maintenance requires moderate protein, while fat loss receives the high protein targets to preserve lean mass during caloric restriction. Muscle building and body recomposition goals require adequate protein to support training adaptations and recovery.

Fat: Maintain 20-30% of daily calories from fat sources, with absolute minimums of 0.6 grams per kilogram of body weight. The WHO recommends total fat to 30% or less of total energy intake, emphasising quality over quantity This ensures adequate intake for hormone production, fat-soluble vitamin absorption, and cellular membrane function.

Carbohydrates: Carbohydrates help meet caloric needs when protein and fat requirements are maintained. Training volume and intensity directly influence carbohydrate needs—athletes and those engaging in high-intensity training typically require higher carbohydrate intakes to support performance and recovery.

Practical implementation example

Consider a moderately active individual with an adjusted daily target of 2,300 calories pursuing fat loss: the calculator might recommend approximately 165g protein to preserve muscle during deficit, 64g fat to meet essential requirements, and 220g carbohydrates from remaining calories. Results are displayed as daily gram targets alongside caloric values and percentages for comprehensive understanding and practical application.

Evidence-based starting targets

Protein: The calculator applies dynamic protein targets adjusted for your specific circumstances. General health maintenance requires moderate protein, while fat loss receives the high protein targets to preserve lean mass during caloric restriction. Muscle building and body recomposition goals require adequate protein to support training adaptations and recovery.

Fat: Maintain 20-30% of daily calories from fat sources, with absolute minimums of 0.6 grams per kilogram of body weight. The WHO recommends total fat to 30% or less of total energy intake, emphasising quality over quantity This ensures adequate intake for hormone production, fat-soluble vitamin absorption, and cellular membrane function.

Carbohydrates: Carbohydrates help meet caloric needs when protein and fat requirements are maintained. Training volume and intensity directly influence carbohydrate needs—athletes and those engaging in high-intensity training typically require higher carbohydrate intakes to support performance and recovery.

Practical implementation example

Consider a moderately active individual with an adjusted daily target of 2,300 calories pursuing fat loss: the calculator might recommend approximately 165g protein to preserve muscle during deficit, 64g fat to meet essential requirements, and 220g carbohydrates from remaining calories. Results are displayed as daily gram targets alongside caloric values and percentages for comprehensive understanding and practical application.

Evidence-based starting targets

Protein: The calculator applies dynamic protein targets adjusted for your specific circumstances. General health maintenance requires moderate protein, while fat loss receives the high protein targets to preserve lean mass during caloric restriction. Muscle building and body recomposition goals require adequate protein to support training adaptations and recovery.

Fat: Maintain 20-30% of daily calories from fat sources, with absolute minimums of 0.6 grams per kilogram of body weight. The WHO recommends total fat to 30% or less of total energy intake, emphasising quality over quantity This ensures adequate intake for hormone production, fat-soluble vitamin absorption, and cellular membrane function.

Carbohydrates: Carbohydrates help meet caloric needs when protein and fat requirements are maintained. Training volume and intensity directly influence carbohydrate needs—athletes and those engaging in high-intensity training typically require higher carbohydrate intakes to support performance and recovery.

Practical implementation example

Consider a moderately active individual with an adjusted daily target of 2,300 calories pursuing fat loss: the calculator might recommend approximately 165g protein to preserve muscle during deficit, 64g fat to meet essential requirements, and 220g carbohydrates from remaining calories. Results are displayed as daily gram targets alongside caloric values and percentages for comprehensive understanding and practical application.

Evidence-based starting targets

Protein: The calculator applies dynamic protein targets adjusted for your specific circumstances. General health maintenance requires moderate protein, while fat loss receives the high protein targets to preserve lean mass during caloric restriction. Muscle building and body recomposition goals require adequate protein to support training adaptations and recovery.

Fat: Maintain 20-30% of daily calories from fat sources, with absolute minimums of 0.6 grams per kilogram of body weight. The WHO recommends total fat to 30% or less of total energy intake, emphasising quality over quantity This ensures adequate intake for hormone production, fat-soluble vitamin absorption, and cellular membrane function.

Carbohydrates: Carbohydrates help meet caloric needs when protein and fat requirements are maintained. Training volume and intensity directly influence carbohydrate needs—athletes and those engaging in high-intensity training typically require higher carbohydrate intakes to support performance and recovery.

Practical implementation example

Consider a moderately active individual with an adjusted daily target of 2,300 calories pursuing fat loss: the calculator might recommend approximately 165g protein to preserve muscle during deficit, 64g fat to meet essential requirements, and 220g carbohydrates from remaining calories. Results are displayed as daily gram targets alongside caloric values and percentages for comprehensive understanding and practical application.

Evidence-based starting targets

Protein: The calculator applies dynamic protein targets adjusted for your specific circumstances. General health maintenance requires moderate protein, while fat loss receives the high protein targets to preserve lean mass during caloric restriction. Muscle building and body recomposition goals require adequate protein to support training adaptations and recovery.

Fat: Maintain 20-30% of daily calories from fat sources, with absolute minimums of 0.6 grams per kilogram of body weight. The WHO recommends total fat to 30% or less of total energy intake, emphasising quality over quantity This ensures adequate intake for hormone production, fat-soluble vitamin absorption, and cellular membrane function.

Carbohydrates: Carbohydrates help meet caloric needs when protein and fat requirements are maintained. Training volume and intensity directly influence carbohydrate needs—athletes and those engaging in high-intensity training typically require higher carbohydrate intakes to support performance and recovery.

Practical implementation example

Consider a moderately active individual with an adjusted daily target of 2,300 calories pursuing fat loss: the calculator might recommend approximately 165g protein to preserve muscle during deficit, 64g fat to meet essential requirements, and 220g carbohydrates from remaining calories. Results are displayed as daily gram targets alongside caloric values and percentages for comprehensive understanding and practical application.

Evidence-based starting targets

Protein: The calculator applies dynamic protein targets adjusted for your specific circumstances. General health maintenance requires moderate protein, while fat loss receives the high protein targets to preserve lean mass during caloric restriction. Muscle building and body recomposition goals require adequate protein to support training adaptations and recovery.

Fat: Maintain 20-30% of daily calories from fat sources, with absolute minimums of 0.6 grams per kilogram of body weight. The WHO recommends total fat to 30% or less of total energy intake, emphasising quality over quantity This ensures adequate intake for hormone production, fat-soluble vitamin absorption, and cellular membrane function.

Carbohydrates: Carbohydrates help meet caloric needs when protein and fat requirements are maintained. Training volume and intensity directly influence carbohydrate needs—athletes and those engaging in high-intensity training typically require higher carbohydrate intakes to support performance and recovery.

Practical implementation example

Consider a moderately active individual with an adjusted daily target of 2,300 calories pursuing fat loss: the calculator might recommend approximately 165g protein to preserve muscle during deficit, 64g fat to meet essential requirements, and 220g carbohydrates from remaining calories. Results are displayed as daily gram targets alongside caloric values and percentages for comprehensive understanding and practical application.

Maximising your macros

Prioritise gram targets over percentages. Specific measurements like "140g protein, 65g fat, 220g carbohydrates" provide actionable guidance compared to percentages alone, making meal planning and food tracking more precise and effective.

Consistency with protein intake is crucial for optimal results. Distribute protein across meals throughout the day to maximise muscle protein synthesis, enhance satiety, and support recovery from training sessions.

Strategic carbohydrate timing can enhance performance and recovery. If you engage in regular training, consider concentrating carbohydrate intake around workout periods—both pre and post-exercise—to fuel performance and support glycogen replenishment.

Expect adaptation periods. These targets serve as scientifically-informed starting points. Monitor energy levels, workout performance, recovery, and overall well-being. Increase calories or carbohydrates if you experience persistent fatigue, compromised training capacity, or poor recovery.

Regular reassessment ensures continued relevance. Recalculate your macronutrient targets after significant weight changes or following changes in activity level, as your nutritional needs evolve with your progress.

Maximising your macros

Prioritise gram targets over percentages. Specific measurements like "140g protein, 65g fat, 220g carbohydrates" provide actionable guidance compared to percentages alone, making meal planning and food tracking more precise and effective.

Consistency with protein intake is crucial for optimal results. Distribute protein across meals throughout the day to maximise muscle protein synthesis, enhance satiety, and support recovery from training sessions.

Strategic carbohydrate timing can enhance performance and recovery. If you engage in regular training, consider concentrating carbohydrate intake around workout periods—both pre and post-exercise—to fuel performance and support glycogen replenishment.

Expect adaptation periods. These targets serve as scientifically-informed starting points. Monitor energy levels, workout performance, recovery, and overall well-being. Increase calories or carbohydrates if you experience persistent fatigue, compromised training capacity, or poor recovery.

Regular reassessment ensures continued relevance. Recalculate your macronutrient targets after significant weight changes or following changes in activity level, as your nutritional needs evolve with your progress.

Maximising your macros

Prioritise gram targets over percentages. Specific measurements like "140g protein, 65g fat, 220g carbohydrates" provide actionable guidance compared to percentages alone, making meal planning and food tracking more precise and effective.

Consistency with protein intake is crucial for optimal results. Distribute protein across meals throughout the day to maximise muscle protein synthesis, enhance satiety, and support recovery from training sessions.

Strategic carbohydrate timing can enhance performance and recovery. If you engage in regular training, consider concentrating carbohydrate intake around workout periods—both pre and post-exercise—to fuel performance and support glycogen replenishment.

Expect adaptation periods. These targets serve as scientifically-informed starting points. Monitor energy levels, workout performance, recovery, and overall well-being. Increase calories or carbohydrates if you experience persistent fatigue, compromised training capacity, or poor recovery.

Regular reassessment ensures continued relevance. Recalculate your macronutrient targets after significant weight changes or following changes in activity level, as your nutritional needs evolve with your progress.

Maximising your macros

Prioritise gram targets over percentages. Specific measurements like "140g protein, 65g fat, 220g carbohydrates" provide actionable guidance compared to percentages alone, making meal planning and food tracking more precise and effective.

Consistency with protein intake is crucial for optimal results. Distribute protein across meals throughout the day to maximise muscle protein synthesis, enhance satiety, and support recovery from training sessions.

Strategic carbohydrate timing can enhance performance and recovery. If you engage in regular training, consider concentrating carbohydrate intake around workout periods—both pre and post-exercise—to fuel performance and support glycogen replenishment.

Expect adaptation periods. These targets serve as scientifically-informed starting points. Monitor energy levels, workout performance, recovery, and overall well-being. Increase calories or carbohydrates if you experience persistent fatigue, compromised training capacity, or poor recovery.

Regular reassessment ensures continued relevance. Recalculate your macronutrient targets after significant weight changes or following changes in activity level, as your nutritional needs evolve with your progress.

Maximising your macros

Prioritise gram targets over percentages. Specific measurements like "140g protein, 65g fat, 220g carbohydrates" provide actionable guidance compared to percentages alone, making meal planning and food tracking more precise and effective.

Consistency with protein intake is crucial for optimal results. Distribute protein across meals throughout the day to maximise muscle protein synthesis, enhance satiety, and support recovery from training sessions.

Strategic carbohydrate timing can enhance performance and recovery. If you engage in regular training, consider concentrating carbohydrate intake around workout periods—both pre and post-exercise—to fuel performance and support glycogen replenishment.

Expect adaptation periods. These targets serve as scientifically-informed starting points. Monitor energy levels, workout performance, recovery, and overall well-being. Increase calories or carbohydrates if you experience persistent fatigue, compromised training capacity, or poor recovery.

Regular reassessment ensures continued relevance. Recalculate your macronutrient targets after significant weight changes or following changes in activity level, as your nutritional needs evolve with your progress.

Maximising your macros

Prioritise gram targets over percentages. Specific measurements like "140g protein, 65g fat, 220g carbohydrates" provide actionable guidance compared to percentages alone, making meal planning and food tracking more precise and effective.

Consistency with protein intake is crucial for optimal results. Distribute protein across meals throughout the day to maximise muscle protein synthesis, enhance satiety, and support recovery from training sessions.

Strategic carbohydrate timing can enhance performance and recovery. If you engage in regular training, consider concentrating carbohydrate intake around workout periods—both pre and post-exercise—to fuel performance and support glycogen replenishment.

Expect adaptation periods. These targets serve as scientifically-informed starting points. Monitor energy levels, workout performance, recovery, and overall well-being. Increase calories or carbohydrates if you experience persistent fatigue, compromised training capacity, or poor recovery.

Regular reassessment ensures continued relevance. Recalculate your macronutrient targets after significant weight changes or following changes in activity level, as your nutritional needs evolve with your progress.

Choosing your optimal goal

General Health: Ideal when you're satisfied with your current weight and seeking structured nutritional guidance to support long-term health and muscle preservation without significant body composition changes.
Lose fat: Implements a moderate caloric deficit (typically 15%) combined with elevated protein intake to preserve muscle mass during fat loss. This approach supports steady, sustainable fat reduction while maintaining metabolic health.
Build muscle: Creates a modest caloric surplus with optimised protein and carbohydrate intake to support training adaptations and muscle growth. Expect gradual weight gain that prioritises lean tissue development.
Lose fat, Build muscle: Utilises a gentle caloric deficit with high protein intake and requires progressive resistance training. This approach is particularly effective for training beginners, individuals returning from breaks, or those with higher body fat percentages seeking simultaneous fat loss and muscle preservation.
Athletic Performance: Maintains balanced calories with protein targets scaled according to training volume. This goal optimises recovery, performance, and sport-specific needs without prioritising weight change in either direction.

Low-carbohydrate and ketogenic considerations

Low-carb and ketogenic approaches significantly reduce carbohydrate intake while proportionally increasing dietary fat to maintain caloric targets. These strategies can be effective for certain individuals, particularly those with insulin sensitivity issues or specific metabolic conditions.

However, carbohydrate restriction may compromise high-intensity exercise performance and training. If your goals include strength gains or high-intensity training, consider maintaining moderate carbohydrate intake or strategically timing carbohydrates around training sessions.

Specialised applications

Mature adults (65+): Protein recommendations are slightly elevated to combat age-related muscle loss (sarcopenia) and support healthy aging, as older adults require higher protein intakes to support muscle maintainance.
Higher body weight individuals: Consider using lean body mass or body fat percentage (when known) for protein and metabolic rate calculations to increase accuracy for physiologically appropriate targets that scale with metabolically active tissue rather than total body weight.
Plant-based diets: When selected, protein targets automatically adjust to account for digestibility differences in plant proteins.

Built-in safety parameters

These calculations provide evidence-based estimates, but individual responses vary considerably based on genetics, metabolic health, training history, and other factors.

The system automatically identifies when caloric targets are insufficient to support minimum requirements, suggesting safer alternatives to prevent nutritional inadequacy or metabolic complications.

This tool provides educational guidance and should not substitute for medical advice. For complex health conditions, eating disorder history, pregnancy, breastfeeding, kidney disease, or specialised clinical needs, consult qualified healthcare professionals.

Implementation strategy

Establish your daily targets by reviewing your calculated protein, fat, and carbohydrate gram recommendations.
Prioritise protein achievement across meals, then ensure adequate fat intake, followed by carbohydrate targets to complete your daily nutritional framework.
Monitor and assess for 2-6 weeks while tracking body weight trends, training performance metrics, energy levels, and overall well-being.
Make strategic adjustments if progress stalls by modifying calories in small increments (5-10%).
Recalculate systematically after meaningful changes in body weight, training volume, or activity patterns to maintain alignment with your evolving needs.

Frequently asked questions

"Must I track every gram precisely?" Precise tracking accelerates learning and nutritional awareness, but use these targets as informed guidelines while prioritising protein goals and maintaining overall consistency rather than pursuing overly restrictive precision.

"How quickly will I see muscle growth?" Muscle development requires time, progressive training stimulus, and nutritional consistency. This calculator provides the evidence-based nutritional foundation to support that process optimally, but realistic expectations and patience remain essential.

"Are ketogenic diets superior for fat loss?" Ketogenic approaches work well for some individuals, but they offer no inherent metabolic advantages over other calorie-matched approaches. The most critical factors remain total energy balance, adherence, and long-term sustainability.

Choosing your optimal goal

General Health: Ideal when you're satisfied with your current weight and seeking structured nutritional guidance to support long-term health and muscle preservation without significant body composition changes.
Lose fat: Implements a moderate caloric deficit (typically 15%) combined with elevated protein intake to preserve muscle mass during fat loss. This approach supports steady, sustainable fat reduction while maintaining metabolic health.
Build muscle: Creates a modest caloric surplus with optimised protein and carbohydrate intake to support training adaptations and muscle growth. Expect gradual weight gain that prioritises lean tissue development.
Lose fat, Build muscle: Utilises a gentle caloric deficit with high protein intake and requires progressive resistance training. This approach is particularly effective for training beginners, individuals returning from breaks, or those with higher body fat percentages seeking simultaneous fat loss and muscle preservation.
Athletic Performance: Maintains balanced calories with protein targets scaled according to training volume. This goal optimises recovery, performance, and sport-specific needs without prioritising weight change in either direction.

Low-carbohydrate and ketogenic considerations

Low-carb and ketogenic approaches significantly reduce carbohydrate intake while proportionally increasing dietary fat to maintain caloric targets. These strategies can be effective for certain individuals, particularly those with insulin sensitivity issues or specific metabolic conditions.

However, carbohydrate restriction may compromise high-intensity exercise performance and training. If your goals include strength gains or high-intensity training, consider maintaining moderate carbohydrate intake or strategically timing carbohydrates around training sessions.

Specialised applications

Mature adults (65+): Protein recommendations are slightly elevated to combat age-related muscle loss (sarcopenia) and support healthy aging, as older adults require higher protein intakes to support muscle maintainance.
Higher body weight individuals: Consider using lean body mass or body fat percentage (when known) for protein and metabolic rate calculations to increase accuracy for physiologically appropriate targets that scale with metabolically active tissue rather than total body weight.
Plant-based diets: When selected, protein targets automatically adjust to account for digestibility differences in plant proteins.

Built-in safety parameters

These calculations provide evidence-based estimates, but individual responses vary considerably based on genetics, metabolic health, training history, and other factors.

The system automatically identifies when caloric targets are insufficient to support minimum requirements, suggesting safer alternatives to prevent nutritional inadequacy or metabolic complications.

This tool provides educational guidance and should not substitute for medical advice. For complex health conditions, eating disorder history, pregnancy, breastfeeding, kidney disease, or specialised clinical needs, consult qualified healthcare professionals.

Implementation strategy

Establish your daily targets by reviewing your calculated protein, fat, and carbohydrate gram recommendations.
Prioritise protein achievement across meals, then ensure adequate fat intake, followed by carbohydrate targets to complete your daily nutritional framework.
Monitor and assess for 2-6 weeks while tracking body weight trends, training performance metrics, energy levels, and overall well-being.
Make strategic adjustments if progress stalls by modifying calories in small increments (5-10%).
Recalculate systematically after meaningful changes in body weight, training volume, or activity patterns to maintain alignment with your evolving needs.

Frequently asked questions

"Must I track every gram precisely?" Precise tracking accelerates learning and nutritional awareness, but use these targets as informed guidelines while prioritising protein goals and maintaining overall consistency rather than pursuing overly restrictive precision.

"How quickly will I see muscle growth?" Muscle development requires time, progressive training stimulus, and nutritional consistency. This calculator provides the evidence-based nutritional foundation to support that process optimally, but realistic expectations and patience remain essential.

"Are ketogenic diets superior for fat loss?" Ketogenic approaches work well for some individuals, but they offer no inherent metabolic advantages over other calorie-matched approaches. The most critical factors remain total energy balance, adherence, and long-term sustainability.

Choosing your optimal goal

General Health: Ideal when you're satisfied with your current weight and seeking structured nutritional guidance to support long-term health and muscle preservation without significant body composition changes.
Lose fat: Implements a moderate caloric deficit (typically 15%) combined with elevated protein intake to preserve muscle mass during fat loss. This approach supports steady, sustainable fat reduction while maintaining metabolic health.
Build muscle: Creates a modest caloric surplus with optimised protein and carbohydrate intake to support training adaptations and muscle growth. Expect gradual weight gain that prioritises lean tissue development.
Lose fat, Build muscle: Utilises a gentle caloric deficit with high protein intake and requires progressive resistance training. This approach is particularly effective for training beginners, individuals returning from breaks, or those with higher body fat percentages seeking simultaneous fat loss and muscle preservation.
Athletic Performance: Maintains balanced calories with protein targets scaled according to training volume. This goal optimises recovery, performance, and sport-specific needs without prioritising weight change in either direction.

Low-carbohydrate and ketogenic considerations

Low-carb and ketogenic approaches significantly reduce carbohydrate intake while proportionally increasing dietary fat to maintain caloric targets. These strategies can be effective for certain individuals, particularly those with insulin sensitivity issues or specific metabolic conditions.

However, carbohydrate restriction may compromise high-intensity exercise performance and training. If your goals include strength gains or high-intensity training, consider maintaining moderate carbohydrate intake or strategically timing carbohydrates around training sessions.

Specialised applications

Mature adults (65+): Protein recommendations are slightly elevated to combat age-related muscle loss (sarcopenia) and support healthy aging, as older adults require higher protein intakes to support muscle maintainance.
Higher body weight individuals: Consider using lean body mass or body fat percentage (when known) for protein and metabolic rate calculations to increase accuracy for physiologically appropriate targets that scale with metabolically active tissue rather than total body weight.
Plant-based diets: When selected, protein targets automatically adjust to account for digestibility differences in plant proteins.

Built-in safety parameters

These calculations provide evidence-based estimates, but individual responses vary considerably based on genetics, metabolic health, training history, and other factors.

The system automatically identifies when caloric targets are insufficient to support minimum requirements, suggesting safer alternatives to prevent nutritional inadequacy or metabolic complications.

This tool provides educational guidance and should not substitute for medical advice. For complex health conditions, eating disorder history, pregnancy, breastfeeding, kidney disease, or specialised clinical needs, consult qualified healthcare professionals.

Implementation strategy

Establish your daily targets by reviewing your calculated protein, fat, and carbohydrate gram recommendations.
Prioritise protein achievement across meals, then ensure adequate fat intake, followed by carbohydrate targets to complete your daily nutritional framework.
Monitor and assess for 2-6 weeks while tracking body weight trends, training performance metrics, energy levels, and overall well-being.
Make strategic adjustments if progress stalls by modifying calories in small increments (5-10%).
Recalculate systematically after meaningful changes in body weight, training volume, or activity patterns to maintain alignment with your evolving needs.

Frequently asked questions

"Must I track every gram precisely?" Precise tracking accelerates learning and nutritional awareness, but use these targets as informed guidelines while prioritising protein goals and maintaining overall consistency rather than pursuing overly restrictive precision.

"How quickly will I see muscle growth?" Muscle development requires time, progressive training stimulus, and nutritional consistency. This calculator provides the evidence-based nutritional foundation to support that process optimally, but realistic expectations and patience remain essential.

"Are ketogenic diets superior for fat loss?" Ketogenic approaches work well for some individuals, but they offer no inherent metabolic advantages over other calorie-matched approaches. The most critical factors remain total energy balance, adherence, and long-term sustainability.

Choosing your optimal goal

General Health: Ideal when you're satisfied with your current weight and seeking structured nutritional guidance to support long-term health and muscle preservation without significant body composition changes.
Lose fat: Implements a moderate caloric deficit (typically 15%) combined with elevated protein intake to preserve muscle mass during fat loss. This approach supports steady, sustainable fat reduction while maintaining metabolic health.
Build muscle: Creates a modest caloric surplus with optimised protein and carbohydrate intake to support training adaptations and muscle growth. Expect gradual weight gain that prioritises lean tissue development.
Lose fat, Build muscle: Utilises a gentle caloric deficit with high protein intake and requires progressive resistance training. This approach is particularly effective for training beginners, individuals returning from breaks, or those with higher body fat percentages seeking simultaneous fat loss and muscle preservation.
Athletic Performance: Maintains balanced calories with protein targets scaled according to training volume. This goal optimises recovery, performance, and sport-specific needs without prioritising weight change in either direction.

Low-carbohydrate and ketogenic considerations

Low-carb and ketogenic approaches significantly reduce carbohydrate intake while proportionally increasing dietary fat to maintain caloric targets. These strategies can be effective for certain individuals, particularly those with insulin sensitivity issues or specific metabolic conditions.

However, carbohydrate restriction may compromise high-intensity exercise performance and training. If your goals include strength gains or high-intensity training, consider maintaining moderate carbohydrate intake or strategically timing carbohydrates around training sessions.

Specialised applications

Mature adults (65+): Protein recommendations are slightly elevated to combat age-related muscle loss (sarcopenia) and support healthy aging, as older adults require higher protein intakes to support muscle maintainance.
Higher body weight individuals: Consider using lean body mass or body fat percentage (when known) for protein and metabolic rate calculations to increase accuracy for physiologically appropriate targets that scale with metabolically active tissue rather than total body weight.
Plant-based diets: When selected, protein targets automatically adjust to account for digestibility differences in plant proteins.

Built-in safety parameters

These calculations provide evidence-based estimates, but individual responses vary considerably based on genetics, metabolic health, training history, and other factors.

The system automatically identifies when caloric targets are insufficient to support minimum requirements, suggesting safer alternatives to prevent nutritional inadequacy or metabolic complications.

This tool provides educational guidance and should not substitute for medical advice. For complex health conditions, eating disorder history, pregnancy, breastfeeding, kidney disease, or specialised clinical needs, consult qualified healthcare professionals.

Implementation strategy

Establish your daily targets by reviewing your calculated protein, fat, and carbohydrate gram recommendations.
Prioritise protein achievement across meals, then ensure adequate fat intake, followed by carbohydrate targets to complete your daily nutritional framework.
Monitor and assess for 2-6 weeks while tracking body weight trends, training performance metrics, energy levels, and overall well-being.
Make strategic adjustments if progress stalls by modifying calories in small increments (5-10%).
Recalculate systematically after meaningful changes in body weight, training volume, or activity patterns to maintain alignment with your evolving needs.

Frequently asked questions

"Must I track every gram precisely?" Precise tracking accelerates learning and nutritional awareness, but use these targets as informed guidelines while prioritising protein goals and maintaining overall consistency rather than pursuing overly restrictive precision.

"How quickly will I see muscle growth?" Muscle development requires time, progressive training stimulus, and nutritional consistency. This calculator provides the evidence-based nutritional foundation to support that process optimally, but realistic expectations and patience remain essential.

"Are ketogenic diets superior for fat loss?" Ketogenic approaches work well for some individuals, but they offer no inherent metabolic advantages over other calorie-matched approaches. The most critical factors remain total energy balance, adherence, and long-term sustainability.

Choosing your optimal goal

General Health: Ideal when you're satisfied with your current weight and seeking structured nutritional guidance to support long-term health and muscle preservation without significant body composition changes.
Lose fat: Implements a moderate caloric deficit (typically 15%) combined with elevated protein intake to preserve muscle mass during fat loss. This approach supports steady, sustainable fat reduction while maintaining metabolic health.
Build muscle: Creates a modest caloric surplus with optimised protein and carbohydrate intake to support training adaptations and muscle growth. Expect gradual weight gain that prioritises lean tissue development.
Lose fat, Build muscle: Utilises a gentle caloric deficit with high protein intake and requires progressive resistance training. This approach is particularly effective for training beginners, individuals returning from breaks, or those with higher body fat percentages seeking simultaneous fat loss and muscle preservation.
Athletic Performance: Maintains balanced calories with protein targets scaled according to training volume. This goal optimises recovery, performance, and sport-specific needs without prioritising weight change in either direction.

Low-carbohydrate and ketogenic considerations

Low-carb and ketogenic approaches significantly reduce carbohydrate intake while proportionally increasing dietary fat to maintain caloric targets. These strategies can be effective for certain individuals, particularly those with insulin sensitivity issues or specific metabolic conditions.

However, carbohydrate restriction may compromise high-intensity exercise performance and training. If your goals include strength gains or high-intensity training, consider maintaining moderate carbohydrate intake or strategically timing carbohydrates around training sessions.

Specialised applications

Mature adults (65+): Protein recommendations are slightly elevated to combat age-related muscle loss (sarcopenia) and support healthy aging, as older adults require higher protein intakes to support muscle maintainance.
Higher body weight individuals: Consider using lean body mass or body fat percentage (when known) for protein and metabolic rate calculations to increase accuracy for physiologically appropriate targets that scale with metabolically active tissue rather than total body weight.
Plant-based diets: When selected, protein targets automatically adjust to account for digestibility differences in plant proteins.

Built-in safety parameters

These calculations provide evidence-based estimates, but individual responses vary considerably based on genetics, metabolic health, training history, and other factors.

The system automatically identifies when caloric targets are insufficient to support minimum requirements, suggesting safer alternatives to prevent nutritional inadequacy or metabolic complications.

This tool provides educational guidance and should not substitute for medical advice. For complex health conditions, eating disorder history, pregnancy, breastfeeding, kidney disease, or specialised clinical needs, consult qualified healthcare professionals.

Implementation strategy

Establish your daily targets by reviewing your calculated protein, fat, and carbohydrate gram recommendations.
Prioritise protein achievement across meals, then ensure adequate fat intake, followed by carbohydrate targets to complete your daily nutritional framework.
Monitor and assess for 2-6 weeks while tracking body weight trends, training performance metrics, energy levels, and overall well-being.
Make strategic adjustments if progress stalls by modifying calories in small increments (5-10%).
Recalculate systematically after meaningful changes in body weight, training volume, or activity patterns to maintain alignment with your evolving needs.

Frequently asked questions

"Must I track every gram precisely?" Precise tracking accelerates learning and nutritional awareness, but use these targets as informed guidelines while prioritising protein goals and maintaining overall consistency rather than pursuing overly restrictive precision.

"How quickly will I see muscle growth?" Muscle development requires time, progressive training stimulus, and nutritional consistency. This calculator provides the evidence-based nutritional foundation to support that process optimally, but realistic expectations and patience remain essential.

"Are ketogenic diets superior for fat loss?" Ketogenic approaches work well for some individuals, but they offer no inherent metabolic advantages over other calorie-matched approaches. The most critical factors remain total energy balance, adherence, and long-term sustainability.

Choosing your optimal goal

General Health: Ideal when you're satisfied with your current weight and seeking structured nutritional guidance to support long-term health and muscle preservation without significant body composition changes.
Lose fat: Implements a moderate caloric deficit (typically 15%) combined with elevated protein intake to preserve muscle mass during fat loss. This approach supports steady, sustainable fat reduction while maintaining metabolic health.
Build muscle: Creates a modest caloric surplus with optimised protein and carbohydrate intake to support training adaptations and muscle growth. Expect gradual weight gain that prioritises lean tissue development.
Lose fat, Build muscle: Utilises a gentle caloric deficit with high protein intake and requires progressive resistance training. This approach is particularly effective for training beginners, individuals returning from breaks, or those with higher body fat percentages seeking simultaneous fat loss and muscle preservation.
Athletic Performance: Maintains balanced calories with protein targets scaled according to training volume. This goal optimises recovery, performance, and sport-specific needs without prioritising weight change in either direction.

Low-carbohydrate and ketogenic considerations

Low-carb and ketogenic approaches significantly reduce carbohydrate intake while proportionally increasing dietary fat to maintain caloric targets. These strategies can be effective for certain individuals, particularly those with insulin sensitivity issues or specific metabolic conditions.

However, carbohydrate restriction may compromise high-intensity exercise performance and training. If your goals include strength gains or high-intensity training, consider maintaining moderate carbohydrate intake or strategically timing carbohydrates around training sessions.

Specialised applications

Mature adults (65+): Protein recommendations are slightly elevated to combat age-related muscle loss (sarcopenia) and support healthy aging, as older adults require higher protein intakes to support muscle maintainance.
Higher body weight individuals: Consider using lean body mass or body fat percentage (when known) for protein and metabolic rate calculations to increase accuracy for physiologically appropriate targets that scale with metabolically active tissue rather than total body weight.
Plant-based diets: When selected, protein targets automatically adjust to account for digestibility differences in plant proteins.

Built-in safety parameters

These calculations provide evidence-based estimates, but individual responses vary considerably based on genetics, metabolic health, training history, and other factors.

The system automatically identifies when caloric targets are insufficient to support minimum requirements, suggesting safer alternatives to prevent nutritional inadequacy or metabolic complications.

This tool provides educational guidance and should not substitute for medical advice. For complex health conditions, eating disorder history, pregnancy, breastfeeding, kidney disease, or specialised clinical needs, consult qualified healthcare professionals.

Implementation strategy

Establish your daily targets by reviewing your calculated protein, fat, and carbohydrate gram recommendations.
Prioritise protein achievement across meals, then ensure adequate fat intake, followed by carbohydrate targets to complete your daily nutritional framework.
Monitor and assess for 2-6 weeks while tracking body weight trends, training performance metrics, energy levels, and overall well-being.
Make strategic adjustments if progress stalls by modifying calories in small increments (5-10%).
Recalculate systematically after meaningful changes in body weight, training volume, or activity patterns to maintain alignment with your evolving needs.

Frequently asked questions

"Must I track every gram precisely?" Precise tracking accelerates learning and nutritional awareness, but use these targets as informed guidelines while prioritising protein goals and maintaining overall consistency rather than pursuing overly restrictive precision.

"How quickly will I see muscle growth?" Muscle development requires time, progressive training stimulus, and nutritional consistency. This calculator provides the evidence-based nutritional foundation to support that process optimally, but realistic expectations and patience remain essential.

"Are ketogenic diets superior for fat loss?" Ketogenic approaches work well for some individuals, but they offer no inherent metabolic advantages over other calorie-matched approaches. The most critical factors remain total energy balance, adherence, and long-term sustainability.

Your Partner in Preventive Health

These macronutrient calculations represent Emerald's commitment to translating nutritional goals into practical, personalised guidance. Understanding your macronutrient distribution empowers informed decisions about meal planning, training, and long-term health. Your nutritional needs are dynamic, responding to changes in training, body composition, and life circumstances. Use these insights as a foundation for your nutritional goals while remaining flexible and responsive to how your body actually responds.

Remember, sustainable nutrition strategies should enhance your relationship with food while supporting your health and performance goals. Always consult healthcare professionals for complex medical conditions or when making significant dietary modifications.

Your Partner in Preventive Health

These macronutrient calculations represent Emerald's commitment to translating nutritional goals into practical, personalised guidance. Understanding your macronutrient distribution empowers informed decisions about meal planning, training, and long-term health. Your nutritional needs are dynamic, responding to changes in training, body composition, and life circumstances. Use these insights as a foundation for your nutritional goals while remaining flexible and responsive to how your body actually responds.

Remember, sustainable nutrition strategies should enhance your relationship with food while supporting your health and performance goals. Always consult healthcare professionals for complex medical conditions or when making significant dietary modifications.

Your Partner in Preventive Health

These macronutrient calculations represent Emerald's commitment to translating nutritional goals into practical, personalised guidance. Understanding your macronutrient distribution empowers informed decisions about meal planning, training, and long-term health. Your nutritional needs are dynamic, responding to changes in training, body composition, and life circumstances. Use these insights as a foundation for your nutritional goals while remaining flexible and responsive to how your body actually responds.

Remember, sustainable nutrition strategies should enhance your relationship with food while supporting your health and performance goals. Always consult healthcare professionals for complex medical conditions or when making significant dietary modifications.

Your Partner in Preventive Health

These macronutrient calculations represent Emerald's commitment to translating nutritional goals into practical, personalised guidance. Understanding your macronutrient distribution empowers informed decisions about meal planning, training, and long-term health. Your nutritional needs are dynamic, responding to changes in training, body composition, and life circumstances. Use these insights as a foundation for your nutritional goals while remaining flexible and responsive to how your body actually responds.

Remember, sustainable nutrition strategies should enhance your relationship with food while supporting your health and performance goals. Always consult healthcare professionals for complex medical conditions or when making significant dietary modifications.

Your Partner in Preventive Health

These macronutrient calculations represent Emerald's commitment to translating nutritional goals into practical, personalised guidance. Understanding your macronutrient distribution empowers informed decisions about meal planning, training, and long-term health. Your nutritional needs are dynamic, responding to changes in training, body composition, and life circumstances. Use these insights as a foundation for your nutritional goals while remaining flexible and responsive to how your body actually responds.

Remember, sustainable nutrition strategies should enhance your relationship with food while supporting your health and performance goals. Always consult healthcare professionals for complex medical conditions or when making significant dietary modifications.

Your Partner in Preventive Health

These macronutrient calculations represent Emerald's commitment to translating nutritional goals into practical, personalised guidance. Understanding your macronutrient distribution empowers informed decisions about meal planning, training, and long-term health. Your nutritional needs are dynamic, responding to changes in training, body composition, and life circumstances. Use these insights as a foundation for your nutritional goals while remaining flexible and responsive to how your body actually responds.

Remember, sustainable nutrition strategies should enhance your relationship with food while supporting your health and performance goals. Always consult healthcare professionals for complex medical conditions or when making significant dietary modifications.

References

Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(S1):S29-38.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16.
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59.
Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7.
Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
World Health Organization. Healthy diet. WHO Fact Sheet. 2020.
Peterson MD, et al. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-58.
Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016;104(2):324-33.
Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002;51(7):864-70.

References

Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(S1):S29-38.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16.
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59.
Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7.
Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
World Health Organization. Healthy diet. WHO Fact Sheet. 2020.
Peterson MD, et al. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-58.
Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016;104(2):324-33.
Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002;51(7):864-70.

References

Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(S1):S29-38.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16.
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59.
Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7.
Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
World Health Organization. Healthy diet. WHO Fact Sheet. 2020.
Peterson MD, et al. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-58.
Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016;104(2):324-33.
Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002;51(7):864-70.

References

Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(S1):S29-38.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16.
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59.
Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7.
Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
World Health Organization. Healthy diet. WHO Fact Sheet. 2020.
Peterson MD, et al. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-58.
Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016;104(2):324-33.
Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002;51(7):864-70.

References

Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(S1):S29-38.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16.
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59.
Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7.
Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
World Health Organization. Healthy diet. WHO Fact Sheet. 2020.
Peterson MD, et al. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-58.
Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016;104(2):324-33.
Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002;51(7):864-70.

References

Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(S1):S29-38.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16.
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59.
Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7.
Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
World Health Organization. Healthy diet. WHO Fact Sheet. 2020.
Peterson MD, et al. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-58.
Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016;104(2):324-33.
Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002;51(7):864-70.

Macronutrient Calculator

Understanding macronutrients and their impact

Understanding macronutrients and their impact

Understanding macronutrients and their impact

Understanding macronutrients and their impact

Understanding macronutrients and their impact

Understanding macronutrients and their impact

How the calculator works

How the calculator works

How the calculator works

How the calculator works

How the calculator works

How the calculator works

Evidence-based starting targets

Evidence-based starting targets

Evidence-based starting targets

Evidence-based starting targets

Evidence-based starting targets

Evidence-based starting targets

Maximising your macros

Maximising your macros

Maximising your macros

Maximising your macros

Maximising your macros

Maximising your macros

Choosing your optimal goal

Choosing your optimal goal

Choosing your optimal goal

Choosing your optimal goal

Choosing your optimal goal

Choosing your optimal goal

Your Partner in Preventive Health

Your Partner in Preventive Health

Your Partner in Preventive Health

Your Partner in Preventive Health

Your Partner in Preventive Health

Your Partner in Preventive Health

References

References

References

References

References

References

Understanding macronutrients and their impact

Understanding macronutrients and their impact

How the calculator works

How the calculator works

Evidence-based starting targets

Evidence-based starting targets

Maximising your macros

Maximising your macros

Choosing your optimal goal

Choosing your optimal goal

Your Partner in Preventive Health

Your Partner in Preventive Health

References

References

Research articles

Research articles

Research articles

Research articles

Research articles

Control your preventive health with Emerald