RF
• Plateau Macro Adjuster (Pro)
Calorie & Macro Adjustment
Desired rate auto from
Goal BF%
&
Goal Date
. Protein fixed; reduce carbs & fats with fat ≥
0.35 g/lb
.
1) Inputs
Display Units:
Metric (kg, g)
Imperial (lb, oz)
Rounding:
Macros→5g
Cals→25
Coach Min Calories
(?)
:
Current Weight (kg)
Current Body Fat (%)
Goal Body Fat (%)
Goal Weight (kg) – auto from Goal BF% (LBM constant)
Goal Date
Desired Weekly Loss (kg/week) – auto
Desired Weekly Loss (% BW/week) – auto
Average Loss (last 2 weeks) (kg/week)
Average Loss as % of BW/week (auto)
Current Calories (auto from macros)
Protein (g)
Carbs (g)
Fats (g)
Reduction Ratio (how to split calorie reduction between Carbs and Fats)
Auto (protect fats to floor first; rest from carbs)
75% Carbs / 25% Fats
66% Carbs / 34% Fats
60% Carbs / 40% Fats
50% Carbs / 50% Fats
40% Carbs / 60% Fats
25% Carbs / 75% Fats
Preset: Balanced (60/40)
Preset: Lower‑Carb (80/20)
Preset: Fat‑Sparing (90/10)
Calculate
Reset
Copy Summary
Download CSV
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2) Results, Warnings & Adjustment
Lean Mass (kg, est.)
–
Goal Weight (kg, auto)
–
Min Fat (g/day)
–
Desired Loss (kg/wk)
–
Current Deficit (kcal/day)
(?)
–
Required Deficit (kcal/day)
–
Suggested New Calories
–
Calorie Change Needed
–
Adjusted Macros (Protein held constant)
Protein (g)
Carbs (g)
Fats (g)
Total Calories (kcal)
Δ Carbs (g)
Δ Fats (g)
Δ Calories (kcal)
Ratio Mode
% Change vs Current Carbs
% Change vs Current Fats
Projection
—
Coaching Summary
—
Goal Wt = LBM ÷ (1 − Goal BF%). Desired weekly loss = (Current Wt − Goal Wt) ÷ weeks to Goal Date. Energy math uses 7,700 kcal ≈ 1 kg. Fats never below 0.35 g/lb; overflow moves to carbs. Rounding and unit toggle affect display only.