Macronutrient Calculator

Corticosteroids (prednisone, dexamethasone) increase appetite and can promote fat storage, particularly in the abdominal area. Calorie and macro targets may need adjustment during treatment.

GLP-1 receptor agonists (semaglutide, liraglutide) significantly reduce appetite. If using these medications, your actual intake may fall well below calculated targets — work with your provider to ensure adequate protein and micronutrient intake.

Your baseline may differ from the general population. Discuss with your healthcare provider.

Formula

Protein anchored to Ideal Body Weight (IBW × factor), not to a percentage of total calories. Keeps protein grams constant regardless of calorie target — critical during a deficit when percentage-based protein drops right when you need it most for muscle preservation.

Calculation

Protein grams = IBW (lbs) × protein factor (0.6–1.4). The 0.6–0.8 range suits most people; 0.8–1.0 for active individuals; 1.0–1.4 for athletes, high-protein diets, or carnivore approaches. Protein kcal = grams × 4. Remaining kcal = total calories − protein kcal. Carb/fat split of remaining calories varies by goal: Lose 42.5/57.5, Maintain 50/50, Gain 57.5/42.5.

Limitations

Targets are general population estimates — individual needs vary significantly based on medical conditions, training goals, and metabolic status. Food examples are directional, not a meal plan. Protein is capped at 50% of total calories to prevent unrealistic targets at very low calorie intakes.

Sources

Morton RW et al., A systematic review of protein intake and muscle mass, British Journal of Sports Medicine, 2018. Jäger R et al., International Society of Sports Nutrition position stand: protein and exercise, JISSN, 2017.