Reference Charts: Macronutrients

Estimating calorie needs can provide valuable information on what a person needs for weight maintenance, loss, or gain. Using predictive equations like Mifflin St. Jeor (calculator here) can give an accurate assessment of one’s needs based on their age, biological sex, and activity level, but additional context on the components within that calorie goal is also beneficial.

Here are a couple quick reference guides on common macronutrient splits.

Information and reference charts for lower carbohydrate diets.

Standard Split: 25% Protein, 50% Carbohydrates, 25% Fat

“Zone” or 40/30/30 Plan (40% carbohydrates, 30% protein, 30% fat)