Macronutrients provide energy and raw materials. A macro target is one way to organize food intake; it is not a score of food quality or a requirement to hit every gram exactly.
Protein
Protein supplies amino acids used throughout the body. ForgeFit calculates protein from body weight so the target remains understandable and adjustable.
Fat
Dietary fat provides energy, supports absorption of fat-soluble vitamins, and contributes essential fatty acids. The calculator lets fat represent 20–35% of calories.
Carbohydrate
Carbohydrate supports high-intensity activity and adds flexibility through grains, fruit, vegetables, legumes, and dairy foods. ForgeFit assigns remaining calories to carbohydrate after protein and fat.
Fiber
The calculator shows 14 grams per 1,000 calories, consistent with the Dietary Reference Intake framework. Increase fiber gradually and include adequate fluids if current intake is much lower.
Targets are not the whole diet
Micronutrients, food variety, preferences, access, culture, and enjoyment still matter. Use macro targets as broad boundaries rather than replacing food judgment.
Build your nutrition starting point
Estimate calories, macros, fiber, and total water—then adjust the assumptions.
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