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.
A balanced approach with moderate protein, carbs, and fat. Suitable for most people.
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 are the nutrients your body needs in large amounts: protein, carbohydrates, and fats.
Essential for muscle repair and growth. Each gram provides 4 calories. Good protein-packed plant-based options include: Pumpkin Seeds, Seitan, Tempeh, Lentils, Edamame, Peanuts, Hemp Seeds.
Your body's primary energy source. Each gram provides 4 calories. Focus on complex carbs from whole grains, fruits, vegetables, and legumes.
Essential for hormone production and nutrient absorption. Each gram provides 9 calories. Prioritize healthy fats from avocados, nuts, seeds, and olive oil.
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.
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.
