Macro Target Methodology

Inputs and outputs

Formula

main_protein_g = round(lean_mass_kg * (goal == gain ? 2.3 : 2.2))
main_fat_g = round((target_calories * 0.35) / 9)
main_carbs_g = max(0, round((target_calories - main_protein_g * 4 - main_fat_g * 9) / 4))
legacy standard split = protein 15%, fat 30%, carbs 55%
legacy keto split = protein 25%, fat 70%, carbs 5%
legacy vegan split = protein 20%, fat 30%, carbs 50%
saturated_fat_ceiling_g = round((target_calories * 0.06) / 9)
sugar_ceiling_g = round((target_calories * 0.10) / 4)

Calculation steps

1. Use lean mass, not total weight, for the main protein target.
2. Set the main fat target at 35% of calories.
3. Assign remaining calories to carbohydrates after protein and fat are allocated.
4. Keep legacy diet splits available for the older plan-macro summary.
5. Set conservative sugar and saturated-fat ceilings from calorie percentage limits.

Guardrails

• Very high protein is not presented as automatically better.
• Carbohydrates are never allowed to go below zero in the calculation.
• Sugar and saturated-fat ceilings are limits, not targets to reach.

Sources

• Healthy diet World Health Organization
• Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein and Amino Acids National Academies Press