The USDA (United States Department of Agriculture) provides recommendations for macronutrient distribution:
Protein: Contribute 10-35% of daily calories, obtained from lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds.
Fats: Contribute 20-35% of daily calories. Choose healthy fats like nuts, seeds, avocados, olive oil, and fatty fish. Limit saturated and trans fats from fried foods, processed snacks, and high-fat dairy.
Carbohydrates: Contribute 45-65% of daily calories, mainly from whole grains, fruits, vegetables, legumes, and low-fat dairy.
You can change macronutrient distribution manually with input range below
Calculated calories: Your BMR (Basal Metabolic Rate): Fill data to calculate Your calories based on activity level: Fill data to calculate Total calories: Fill data to calculate