Your ranges are based on your selected weight range and activity level, using evidence-based guidelines for daily energy expenditure. Your goal (e.g., muscle gain or fat loss) informs how we adjust the balance of protein, carbs, and fats.

Not necessarily. Protein needs are based more on body weight, activity level, and goal than gender. In fact, women—especially those strength training or in perimenopause—may benefit from more protein to support muscle, metabolism, and recovery.

That’s totally normal. This report offers a starting point. If your weight, training frequency, or energy needs change, your ideal intake might shift too. Come back and retake the quiz to get your new targets.

You may naturally feel less hungry on rest days. It’s okay to eat a little less, especially from carbs. But protein and fiber needs stay pretty consistent to support recovery and digestion.

Nope—this is a flexible guideline. We don’t believe in rigid plans. Use your macro and fiber targets to build meals that fit your lifestyle, culture, and cravings.