Macronutrient & Mediterranean Diet Calculator

Dietary Parameters

Daily Caloric Target (kcal) *

Tip: Use our Calorie Estimator to find your TDEE baseline.

Quick Baseline Presets:

Dietary Pattern & Philosophy *

Traditional Mediterranean & Anatolian Diet Rich in extra virgin olive oil, whole grains, wild herbs, seasonal vegetables, legumes, and moderate fish.

Carbs: 45% • Protein: 20% • Fats: 35%

Standard Balanced Lifestyle General evidence-informed distribution supporting everyday vitality, focus, and stable blood sugar.

Carbs: 50% • Protein: 20% • Fats: 30%

Active Muscle & Athletic Tone Higher amino acid baseline for muscle repair, physical conditioning, and enhanced satiety.

Carbs: 35% • Protein: 35% • Fats: 30%

Low-Carb & Metabolic Rest Focuses on healthy monounsaturated fats and proteins with controlled starchy carbohydrate intake.

Carbs: 20% • Protein: 30% • Fats: 50%

Anatolian Heritage Whole Foods (Tahıl & Bakliyat) Ancient pulses (chickpeas, green lentils), bulgur, tarhana, and generous cold-pressed olive oil.

Carbs: 55% • Protein: 18% • Fats: 27%

Daily Target Breakdown

Traditional Mediterranean & Anatolian Diet

Daily Caloric Baseline 2,000 Total Kilocalories per Day

🥩 Protein (20%) 🌾 Complex Carbs (45%) 🫒 Healthy Fats (35%)

Protein

100g

400 kcal

Complex Carbs

225g

900 kcal

Healthy Fats

78g

700 kcal

🌾

Daily Fiber Target: 28g

Aim for at least 14g of dietary fiber per 1,000 calories from seasonal vegetables, legumes (lentils, chickpeas), and whole oats for optimal gut microbiome diversity.

Suggested Daily Meal Split

Breakfast (25%)

500 kcal

Lunch (35%)

700 kcal

Dinner (30%)

600 kcal

Snack (10%)

200 kcal

⚠️

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🥗 Macronutrient & Mediterranean Diet Calculator

Dietary Parameters

Daily Target Breakdown

Suggested Daily Meal Split