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Details & formulas
Formulas used (clear & transparent):
1) Unit conversions
- lb → kg: kg = lb × 0.45359237
- in → cm: cm = in × 2.54
2) Mifflin–St Jeor (BMR)
- male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
- other: average of male & female constants (adds 5 then subtracts 161, so we use -78)
3) Activity multipliers
- sedentary: 1.2
- light: 1.375
- moderate: 1.55
- active: 1.725
- very active: 1.9
4) Target calories
- maintain: TDEE (no change)
- lose-10: TDEE × 0.90
- lose-20: TDEE × 0.80
- lose-25: TDEE × 0.75
- gain-10: TDEE × 1.10
- gain-20: TDEE × 1.20
5) Protein (default)
- If body fat % provided:
lean mass (kg) = weight × (1 - bodyFat%)
protein (g) = lean mass(kg) × 1.8
- If body fat not provided:
protein (g) = weight(kg) × 1.6
6) Fat
- fat calories = target calories × 0.25
- fat (g) = fat calories / 9
7) Carbs
- carbs calories = target calories - (protein calories + fat calories)
- carbs (g) = carbs calories / 4
All numbers are rounded to sensible integers for daily targets.
Macro Ratio Trends Across the U.S.
Across the U.S., nutrition patterns differ widely by age, activity level, and daily routine. Many individuals maintaining weight balance choose a ratio close to 45–55% carbohydrates, 25–30% fats, and 15–25% protein. This range supports consistent energy and steady meal satisfaction through typical workdays or moderate activity.
People training several times a week or building lean muscle often raise protein intake. A plan near 35–40% protein, 30% carbohydrates, and 25–30% fats gives enough nutrients for muscle repair and lasting energy. Regular gym visitors and endurance enthusiasts across states often follow this mix for progress without sharp calorie swings.
Those focusing on gradual fat reduction lean toward higher protein and moderate carbohydrates. Ratios around 40% protein, 30% fats, and 30% carbohydrates keep hunger low and maintain strength while trimming excess weight over time. Many trainers across the country promote this balanced approach for sustainable results.
Sedentary workers or individuals with low physical activity often shift carbohydrates slightly lower, keeping protein and fats even. Around 40% carbohydrates, 30% fats, and 30% protein fits well for desk jobs or light activity, maintaining focus and preventing midday fatigue.
Physically demanding jobs and endurance sports often require larger carbohydrate portions. Ratios near 55–60% carbohydrates, 20% protein, and 20–25% fats supply energy for long hours of movement or training. Marathon runners, construction laborers, and field workers often benefit from this plan due to higher daily energy use.
Gender differences shape ratios as well. Many women respond better to moderate carbohydrate intake and slightly higher healthy fats, promoting balanced hormones and energy levels. Men tend to raise protein intake when aiming for lean mass or weight control.
Age also influences macro choices in the U.S. Younger adults may utilize carbohydrates efficiently thanks to higher metabolism, while those in middle years maintain better results with added protein for muscle support. Older adults often prefer balanced meals rich in healthy fats and lean proteins for sustained strength and well-being.
Regional food preferences also play a part. Coastal communities often emphasize seafood and plant fats, creating higher omega-3 and monounsaturated fat ratios. Central regions show more grain and dairy intake, leading to slightly higher carbohydrate shares. Urban settings with global cuisine options reflect varied macro profiles influenced by cultural diversity and meal convenience.
In short, adjusting macronutrient balance according to lifestyle, age, and regional eating patterns remains key for reaching personal goals across the U.S. Awareness of these ratios promotes steady progress, whether the aim involves weight control, athletic performance, or daily vitality.