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:

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