MACRO COMPOSITION / DAILY TARGET
Build the ratio.
Then build the food.
Protein stays locked. Drag the boundary between carbohydrate and fat and the entire day rebuilds around it.
PRIMARY CONTROL
Your whole day, on one bar.
Protein is fixed at 23%. Slide the carb–fat boundary.
Protein locked
149g 23%Carbohydrate moderate
293g 46%Fat moderate
88g 31%BODY & ENERGY INPUTS 165 lb · 7,500 steps · 180 training min/week Adjust
Energy model: Mifflin–St Jeor resting expenditure + measured steps + training minutes. Training is estimated at 6 MET; the result is a planning estimate, not a metabolic test.
FOOD PLAN / LIVE SOLVER
A day that follows the bar.
Gram amounts are recalculated from the USDA values below. Higher carbs shifts weight toward rice, potatoes, and fruit; higher fat shifts toward fattier cuts, avocado, and coconut.
MICRONUTRIENT COVERAGE / FDA DAILY VALUES
See the whole nutrient surface.
Coverage follows the gram amounts in the food plan. Limits such as sodium, saturated fat, and cholesterol are marked separately from nutrients to seek.
average coverage across vitamins and minerals with established Daily Values
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