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Your Macro Starting Point
A simple companion calculator for the foundational nutrition approach described in Chapter 36 of Beyond the Diagnosis.
Enter your goal body weight below and the calculator will generate the simple daily calorie, protein, fat, carbohydrate, and fiber starting points described in the book.
Calculate Your Starting Targets
This calculator intentionally keeps things simple. The purpose is to establish a workable nutritional foundation without turning every meal into an advanced mathematics examination.
Use your intended goal body weight in pounds, not necessarily your current body weight.
Your Daily Starting Targets
These values are simple starting points based on the formulas described in Beyond the Diagnosis.
How the Calculator Works
| Calories | Goal body weight × 11 |
| Protein | Goal body weight × 0.8 |
| Fat | Goal body weight × 0.3 |
| Fiber | Daily calories ÷ 1,000 × 14 |
| Carbs | [Daily calories − (Goal body weight × 6)] ÷ 4 |
Why Keep It Simple?
The 30-Day Foundational Reset in Beyond the Diagnosis is about creating consistency before adding complexity.
Build meals around meaningful protein, eat at reasonably regular intervals, hydrate, move, sleep, and observe how your body responds.
The objective is not to obsess over a calculator. It is to reduce enough nutritional chaos that useful patterns become easier to see.
Do the basics before you decorate the basics. A sophisticated wellness plan means very little if the foundations underneath it change from one day to the next.