Food for Humans · Tools
Find your ideal protein, fat, and carbohydrate targets based on your goal body weight, activity level, and dietary framework.
How These Numbers Work
A range of 0.6–1g per pound of goal body weight. Paul's preferred range sits at 0.6–0.8g/lb: enough leucine for muscle protein synthesis and strong satiety without forcing excess. The 0.8–1g/lb upper end suits athletes building serious muscle.
Scale with activity: from ~0.8g/lb for sedentary to ~2g/lb for athletes. Sources depend on your framework — Food for Humans includes properly prepared grains and roots; Animal-Based limits carbs to fruit and honey.
Fills the remaining calories at roughly 30–35% of total intake. Fat is critical for hormonal health in both men and women. Too little leads to declining testosterone, disrupted cycles, and compromised brain function.
A 75/25 fat-to-protein split with zero carbohydrates. This is a temporary therapeutic state, not a long-term target.
This calculator is for educational purposes only and does not constitute medical advice. Consult your healthcare provider before making changes to your diet.