Tools

Simple estimates for planning. Use them as starting points, not prescriptions.

Protein calculator

Body weight (kg)

Fat-free mass estimate (kg)

General baseline

56 g/day

Active / higher-satiety range using body weight

70-84 g/day

Higher target using fat-free mass

66-88 g/day

Treat 0.8 g/kg body weight as a general baseline. The 1.2x+ range is a higher target and is often more meaningful when applied to fat-free mass, or when training/dieting, not as the minimum for an average person.

Calorie estimate

Height (cm)

Age

Estimated maintenance

2346 kcal

Basic macro split

Target calories

Protein

84 g

Carbs

329 g

Fat

61 g

General information only

GreenFit provides general nutrition information only. It is not medical advice. For medical conditions, pregnancy, children, elderly people, eating disorders, kidney disease, diabetes, or medication-related concerns, consult a qualified doctor or registered dietitian.