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# Nutrition Targets

Daily targets (updated 2026-04-06):

| Nutrient | Target | Basis |
|---|---|---|
| Calories | 2,700 kcal | Katch-McArdle BMR 1,644 × 1.65 activity |
| Protein | 126g | 体重63kg × 2g |
| Fat | 75g | 総カロリーの25% |
| Carbs | 380g | 残りカロリー |
| Fiber | 28g | WHO推奨 |
| Zinc | 11mg | RDA (サプリ7.5mg + 食事3.5mg) |
| Magnesium | 400mg | RDA (サプリ200mg + 食事200mg) |
| Vitamin D | 2,000 IU | 日光1,000IU + サプリ1,000IU |
| Creatine | 5g | Thorne Creatine Powder |

## Calculation Basis

- BMR (Katch-McArdle): 370 + (21.6 × 59kg LBM) = 1,644 kcal
- Activity multiplier: 1.55-1.725 (moderate-high)
- Protein: 体重×2g for muscle maintenance + TSH support
- Calorie target changed from 3,000 to 2,700 on 2026-04-06