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Advanced food and nutrition calculators help athletes, dietitians, and health-conscious individuals design precise meal plans — from macro splits and protein distribution to sodium management and fibre targets.
단계별 가이드
- 1Macro split: protein (g) = 1 g/lb BW · fat = 25% calories / 9 · carbs fill remaining calories
- 2Protein per meal: daily target ÷ meal frequency (max ~0.4 g/kg per meal for synthesis)
- 3Fibre target: 14 g per 1,000 kcal or 25–38 g total per USDA
풀어진 예시
입력
80 kg athlete · 2,800 kcal · 40/30/30 macro split
결과
Carbs 280g · Protein 210g · Fat 93g
1g protein = 4 kcal · 1g fat = 9 kcal · 1g carb = 4 kcal