{"ok":true,"tool":"fitness-plan","result":{"tdee":2740,"bmr":1768,"calorieTarget":2240,"deficit":-500,"protein":{"min":144,"target":160,"max":176},"carbs":150,"fat":67,"perMeal":{"meals":4,"proteinPerMeal":44,"carbsPerMeal":38,"fatPerMeal":17},"weeklyBreakdown":{"trainingDayCalories":2240,"restDayCalories":1621,"weeklyAverage":1975,"trainingDays":4,"restDays":3},"timeline":null,"summary":"You're a 30-year-old male at 80 kg who burns approximately 2,740 calories per day. For fat loss, your daily target is 2,240 kcal (-500 from maintenance). Aim for 176g protein, 150g carbs, and 67g fat. That's about 44g protein per meal across 4 meals."},"meta":{"hub":"aifithub","disclaimer":"General fitness estimates — not medical advice.","engines":["tdee-calculator","macro-calculator","protein-intake-calculator"]}}