Pla diari nutricional personalitzat

The assistant calculates your daily protein based on three things:

• your weight in kg ,
  
• your activity level (sedentary, light, moderate, intense, athlete)
  
• and your goal (maintain, gain mass or define/lose fat).
  

Internally it makes a formula like this:

protein (g/day) ≈ weight (kg) × activity factor × goal factor

and then ensures that the result is always between 1 and 2.4 g of protein per kg of body weight.

For the protein calculation , the following do count :

• the weight (in kg),
  
• the activity level ,
  
• the objective (maintain, win or define).
  

Instead:

• gender is not used in the formula, although it is asked,
  
• Height is only used to calculate and display BMI , but does not affect the recommended grams of protein.

The system has built-in safety limits:

• minimum: 1.0 g of protein per kg of body weight,
  
• maximum: 2.4 g of protein per kg of body weight.
  

Even if a specific combination of activity and goal gives a value below or above this range, the assistant trims it so that it remains within ranges considered normal for most people.

This avoids excessively low or excessively high recommendations.

No. The shakes/day you see in the summary are a simplified guide:

• if your activity level is sedentary or light , the assistant recommends 1 smoothie per day ;
  
• if he is moderate, intense or an athlete , he recommends 2 shakes a day .
  

By default we consider that one scoop provides 24 g of protein , but the number of shakes shown is not an exact division of the total protein between the grams per scoop: it is a practical and easy-to-understand recommendation.

When you agree to create the one-day plan, what the assistant does is:

1. Get your recommended daily protein (in grams).
   
2. Divide it between meals (breakfast, lunch, dinner, etc.) according to predefined percentages (for example, more protein at lunch and dinner).
   
3. Use an internal database of foods and menus so that each meal has:
   a list of foods with a base amount ,
   the estimated protein of these quantities.
   
4. Scale the amounts (more or less grams, more or less scoops, etc.) so that the total protein in each meal approaches your goal.
   

The result is a one-day plan where each meal has approximately the amount of protein you need, but always with room for you to adapt it to your tastes and habits.

Height is used to calculate your BMI (body mass index) :

BMI = weight (kg) ÷ (height in meters)²

This value is for informational purposes only and appears in the summary and PDF.

The protein recommendation, however, is based on weight, activity, and goal, not BMI.