Fitness Tools | Macronutrient Planning Reference
Body Type Macro Distributions
Section titled “Body Type Macro Distributions”| Body Type | Fat | Protein | Carbs |
|---|---|---|---|
| Ectomorph | 20% | 25% | 55% |
| Mesomorph | 30% | 30% | 40% |
| Endomorph | 40% | 35% | 25% |
Calorie Ranges (calories per pound of body weight)
Section titled “Calorie Ranges (calories per pound of body weight)”| Activity | Weight Loss | Maintenance | Weight Gain |
|---|---|---|---|
| Sedentary | 10-12 | 12-14 | 16-18 |
| Moderate | 12-14 | 14-16 | 18-20 |
| Very | 14-16 | 16-18 | 20-22 |
Macro Gram Conversions
Section titled “Macro Gram Conversions”- Fat: calories / 9 = grams
- Protein: calories / 4 = grams
- Carbohydrates: calories / 4 = grams
Configuration Modes
Section titled “Configuration Modes”- Fully preset: Body type determines macro percentages; activity level + goal determine calorie range. No user-supplied numbers beyond weight.
- Preset calories: Activity level + goal determine calorie range; user supplies custom macro percentages.
- Preset macros: Body type determines macro percentages; user supplies custom calorie range.
- Fully custom: User supplies both calorie range and macro percentages.