Daily Macro & Nutrition Targets
Protein, fiber, water, sodium based on weight and goal.
Other daily targets
Protein scales by goal: sedentary 1.0 g/kg, active 1.4, weight loss 1.6, muscle gain 1.8, endurance athlete 2.0. Fiber 14 g per 1000 kcal (USDA). Water 35 mL/kg (about half-ounce per pound). Sodium ceiling 2300 mg/day (FDA, lower if hypertension). Fat 25-30% of calories; carbs fill the rest.
About
Enter your weight, daily calorie target, and goal (sedentary, active, weight loss, muscle gain, endurance athlete). Get protein, carb, and fat grams plus fiber, water, and sodium ceilings.
How to use
- Enter weight and calories.
- Pick your goal.
- Read targets.
FAQ
Why does protein scale with goal?+
Protein needs are highest during weight loss (preserves muscle in a deficit) and muscle gain (raw material for synthesis). Endurance athletes also need extra to repair micro-tears. Sedentary baseline is 1.0 g/kg; goals scale up to 2.0.