Carbohydrate moderate

295g 45%

Fat moderate

90g 31%

Protein 1.00 g / ideal lb

155g 24%

CARBS45%

FAT31%

PROTEIN24%

Drag carbohydrate and fat. Protein stays fixed on the right.

BODY & ENERGY INPUTS 155 lb · 6′2″ · 7,500 steps · 180 training min/week Adjust

Current weight lb Goal / ideal weight lb Height ft in Age years Biological sex Average daily steps steps Purposeful training min / week Protein basis Protein rate 1.00 g / lb

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. Each food expands to its complete reported USDA nutrient profile.

Target155P / 295C / 90F

Food plan155P / 295C / 90F

Match99%

FOODS AVAILABLE TO THE SOLVER15 foods selected

FDA DAILY VALUES

Nutrient coverage

Coverage uses the calculated gram amounts. Sodium, saturated fat, and cholesterol are shown as limits rather than targets.

82%

average vitamin and mineral coverage

Open the full 107-nutrient matrix →

CALCULATED FROM THIS PLAN

Nutrient ratios

Toggle the relationships you care about. A displayed ratio is not automatically a clinical target; each card states its reference status.

FOOD-FIRST GAP CHECK

Supplement review

Highlights nutrients this food plan does not cover. It does not prescribe a dose or account for lab work, medications, kidney function, or fortified foods.

For magnesium, the FDA Daily Value is 420 mg. Adult RDAs vary by age and sex, and the 350 mg upper limit applies to supplemental magnesium—not magnesium naturally present in food. NIH magnesium reference ↗