Macro Diet Planner
Enter your body stats, activity level, and goal to design target calories, carb/protein/fat grams, and a per-meal split in one step.
⚠️ For general information only. Consult a professional for any medical condition, pregnancy, or special dietary needs.
🧍 Your Body Stats
yrs
cm
kg
🏃 Activity level
🎯 Goal
🍱 Macro Ratio · Meals
📊 Diet Plan Result
Basal metabolic rate (BMR)
1,630 kcal
Total daily energy (TDEE)
2,527 kcal
Target calories
2,027 kcal
목표2,027kcal
Carbs50%
253 g
Protein30%
152 g
Fat20%
45 g
🍽️ Per-meal split
| Meal | Carbs | Protein | Fat | Calories |
|---|---|---|---|---|
| 1끼 | 84 g | 51 g | 15 g | 676 |
| 2끼 | 84 g | 51 g | 15 g | 676 |
| 3끼 | 84 g | 51 g | 15 g | 676 |
Protein per kg body weight2.2 g/kg · Within recommended range
Recommended range for goal: 1.6~2.2 g/kg
Formulas & Sources
- 🧮 BMR: Mifflin-St Jeor equation (1990) — clinical-standard BMR estimate
- 🏃 Activity factors: WHO / Harris-Benedict activity levels (1.2–1.9)
- 🍚 Macro ratios: based on Korean MOHW / KNS Acceptable Macronutrient Distribution Range (AMDR)
- 🔥 Energy conversion: carbs/protein 4 kcal/g, fat 9 kcal/g (Atwater factors)
※ This tool is for general information only and is not medical or nutritional advice. If you have a medical condition, are pregnant or breastfeeding, or need a special diet, consult a doctor or dietitian.
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