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About this tool
Mostly-plant macro targets with the weekly meat allowance for the Beginner, Advanced and Expert flexitarian levels.
Flexitarian eating is plant-first with a capped weekly meat allowance rather than full vegetarianism, and its three published levels are defined by exactly that cap: Beginner allows up to 26 oz of meat a week over two meatless days, Advanced 18 oz over three to four, Expert 9 oz over five or more. This calculator turns your body size and activity into daily calories and macros, then splits the protein between that weekly allowance (1 oz of cooked meat ≈ 7 g protein) and plant sources, adding about 10% to the plant share to allow for lower protein digestibility. It also sets a fibre target of 14 g per 1,000 kcal, which is the Institute of Medicine adequate intake.
Open Flexitarian Macro Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Beginner, Advanced and Expert allowances applied as real numbers, not vague advice.
Adds about 10% to the plant share so the usable protein still hits the target.
Compares your entered weekly ounces to all three caps and names the level it matches.
Beginner is two meatless days a week with up to 26 oz of meat; Advanced is three to four meatless days with up to 18 oz; Expert is five or more meatless days with up to 9 oz. Nine ounces a week is roughly two modest servings, so the Expert level is close to vegetarian with occasional meat.
Around 1.0–1.4 g per kilogram of body weight for most adults, toward the upper end if you train. Because plant proteins score lower on digestibility-corrected scales, aim for roughly 10% more grams than an omnivore would to deliver the same usable protein — for a 65 kg person that is about 84 g rather than 78 g.
Vitamin B12, iron, zinc and long-chain omega-3s (EPA and DHA). B12 has an adult RDA of 2.4 µg a day and is essentially absent from plants, so it has to come from dairy, eggs, fortified foods or a supplement. Non-haem plant iron absorbs better alongside vitamin C.
Effectively yes — both describe mostly-plant eating with occasional meat. The flexitarian version is more specific because it attaches a number to it: meatless days per week and a ceiling in ounces, which is what makes it possible to plan against rather than just aspire to.
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