Goal
Macro split · Maintain
2759kcal/day
- Calculated calorie target2759 kcal
- Protein96 g (384 kcal)
- Fat80 g (720 kcal)
- Carbohydrates414 g (1655 kcal)
- Sum2759 kcal
The protein targets use research guidelines as a starting point, with their own product choices. The fat minimum of 0,8 g/kg when losing weight is such a choice. The BMR lower limit is a calculation rule, not a personal safety guarantee. Your settings and data in the app may lead to different outcomes.
Macro distribution per goal — example for 80 kg / 180 cm / 30 y / man · moderate
Scale protein targets with your target phase (cut > maintain) according to ISSN guidelines. Fat remains at least 0.8 g/kg on cut. Carbs are always the difference to your target kcal.
Cut
2209 kcal · 144P/ 64V / 264K
Maintain
2759 kcal · 96P/ 80V / 414K
Bulk
3039 kcal · 128P/ 80V / 452K
ProteinFatCarbohydrates
Sources & methodology
The model combines protein per kilogram and activity, fat per kilogram and carbohydrates for the remaining calories, with at least 50 g of carbohydrates per day. This floor can put the macro total above the calorie target. The exact floors are Vytrix product choices.
- Jäger, R. et al. (2017) — International Society of Sports Nutrition Position Stand: Protein and exercise
- Helms, E. R. et al. (2014) — Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr
- Morton, R. W. et al. (2018) — A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med
Under very low fat intake (chronic <0.4 g/kg) endocrine impact (testosterone, estradiol) is more likely. The 0.8 g/kg limit is a conservative safety margin — not a rigid clinical cutoff.