Flexible Dieting

Protein 70.7*2.2046*0.825
Fat (TDEE*0.25)/9
Carbs
TDEE - (Protein + Fat) = Carbs
=SUM(K5-((L5*4)+(M5*9))
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from 7 ways to shred body fat in 7 days (Mens Fitness)
Consume
1 gram of protein per pound of your body weight
1011 calories (Kcal) per pound of your body weight
20% of total calories from fat
The rest of the calories from carbs
e.g. someone weights 200 lbs
Consume
Total Calories 20002200 Kcal 470517g 100%
Fat 420462Kcal 5055g 20% of calories
Carbs 880968Kcal 220242g 42%
Protein 800880Kcal 200220g 38%
I.e. 20% Fat, 40% Carbs, 40% Protein
Our e.g.
Calories 19001950 Kcal
Fat 380390 Kcal 4243g 20%
Carbs 750760 Kcal 187190g 40%
Protein 750760 Kcal 187190g 40% def 143g is 1g of protein/lb of body weight.
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Flexible dieting site (https://healthyeater.com/flexible-dieting) states:
2000 Kcals = 150g Protein + 80g Fat + 170g Carbs
2000 Kcals = 600 Kcal P + 720 Kcal F + 680Kcal C
2000 Kcals = 30% P + 36% F + 34% C
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Combining knowledge of 2 above:
1950 Kcal = 30(40)% P + 20% F + (40)50% C i.e. 30% P ideal, but 50% C is too much
Try the 40 / 20 / 40 = 195g P + 43g F + 195g C
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Some random plant sources of protein
Lupin Beans
soybeans