# Macronutrient Planning Reference

## 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)

| 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

- Fat: calories / 9 = grams
- Protein: calories / 4 = grams
- Carbohydrates: calories / 4 = grams

## Configuration Modes

1. **Fully preset:** Body type determines macro percentages; activity level + goal determine calorie range. No user-supplied numbers beyond weight.
2. **Preset calories:** Activity level + goal determine calorie range; user supplies custom macro percentages.
3. **Preset macros:** Body type determines macro percentages; user supplies custom calorie range.
4. **Fully custom:** User supplies both calorie range and macro percentages.