Carbohydrate moderate
295g 45%Fat moderate
90g 31%Protein 1.00 g / ideal lb
155g 24%BODY & ENERGY INPUTS 155 lb · 6′2″ · 7,500 steps · 180 training min/week Adjust
Energy uses Mifflin–St Jeor resting expenditure plus daily steps and weekly training minutes. It is a planning estimate, not a metabolic test.
DAILY FOOD SOLVER
Food plan
Portions update with the macro slider. Main meat and fish are either meal-sized or left out; liver and shellfish retain smaller useful portions.
FDA DAILY VALUES
Nutrient coverage
Coverage uses the calculated gram amounts. Sodium, saturated fat, and cholesterol are shown as limits rather than targets.
Average of reported vitamin and mineral targets; each target is capped at 100% before averaging.
Open the full 108-nutrient matrix →PERSISTENT DAILY INPUTS + GAP CHECK
Supplement review
Log the six supplements in your routine. Enabled amounts are added to coverage and ratios but remain independent of the food plan.
Only relationships with an unreported member or one below 80% Daily Value appear here. They do not generate doses or infer deficiency or tissue status.
Dose fields record your routine; they are not recommendations. Sun exposure can be logged but is not converted to vitamin D because skin production varies substantially. NIH supplement references ↗
FOOD + LOGGED SUPPLEMENTS
Ratios
Red, amber, and green show a sourced working band or direction. Use Optimize to progressively re-solve the day around an actionable ratio; descriptive ratios have no invented target.