Macro nutrients are calculated as follows:

• 1 gram protein = 4 calories
• 1 gram karbonhidrat = 4 calories
• 1 gram yağ = 9 calories

Recommended distributions for goals:

• Lose Weight: 40 % Protein, 35 % Carbohydrate, 25 % Fat
• Maintain Weight: 30 % Protein, 45 % Carbohydrate, 25 % Fat
• Gain Weight: 30 % Protein, 50 % Carbohydrate, 20 % Fat
• Ketogenic: 30 % Protein, 10 % Carbohydrate, 60 % Fat
• Low Carbohydrate: 35 % Protein, 25 % Carbohydrate, 40 % Fat