Nutrition Calculators
Use our calculators to estimate your daily calorie needs and macronutrient requirements based on your profile, activity level, and goals.
These calculators use scientifically-backed formulas to provide personalized nutrition recommendations.
Daily Calorie Calculator
Macronutrient Calculator
A balanced approach with moderate protein, carbs, and fat. Suitable for most people.
Understanding Your Nutrition Needs
Calories
Your daily calorie needs are influenced by several factors including your basal metabolic rate (BMR) and your activity level. The BMR represents the calories your body needs to maintain basic functions at rest.
Macronutrients
Macronutrients are the nutrients your body needs in large amounts: protein, carbohydrates, and fats.
Protein
Essential for muscle repair and growth. Each gram provides 4 calories. Good sources include lean meats, fish, eggs, dairy, legumes, and plant-based proteins.
Carbohydrates
Your body's primary energy source. Each gram provides 4 calories. Focus on complex carbs from whole grains, fruits, vegetables, and legumes.
Fats
Essential for hormone production and nutrient absorption. Each gram provides 9 calories. Prioritize healthy fats from avocados, nuts, seeds, and olive oil.
Activity Levels Explained:
- Sedentary: Little or no exercise, desk job
- Light: Light exercise 1-3 days per week
- Moderate: Moderate exercise 3-5 days per week
- Active: Hard exercise 6-7 days per week
- Very Active: Hard daily exercise and physical job or training twice a day
Using Your Results:
The calculated values represent estimates based on your inputs. For weight loss, you would typically consume fewer calories than your maintenance level. For weight gain or muscle building, you would consume more.
Tracking your food intake and adjusting based on your results is key to reaching your nutrition goals. Consider using a food diary or nutrition tracking app to monitor your intake.
Important Note
These calculators provide estimates only. Individual needs may vary based on factors not accounted for in these calculations. For personalized nutrition advice, consult with a healthcare professional or registered dietitian.