TDEE · Protein · Carbs · Fat · By Goal
| Goal | Protein | Carbs | Fat | Calorie Adj |
|---|---|---|---|---|
| Fat Loss | 40% | 30% | 30% | -500 cal/day |
| Maintain | 30% | 40% | 30% | 0 |
| Muscle Gain | 30% | 45% | 25% | +300 cal/day |
| Food | Protein | Calories |
|---|---|---|
| Chicken breast (6oz) | 54g | 280 |
| Eggs (2 large) | 12g | 140 |
| Greek yogurt (1 cup) | 20g | 130 |
| Salmon (6oz) | 40g | 350 |
| Whey protein (1 scoop) | 25g | 120 |
| Tofu (1 cup) | 20g | 190 |
Estimates based on Mifflin-St Jeor equation. Consult a nutritionist for personalized plans.