Personal Info
Your Goal
Daily Nutrition Recommendation
How to Use
Enter personal info: Fill in your gender, age, weight, and height. Supports both metric (kg/cm) and imperial (lbs/ft/in) units.
Select activity level: Choose the option that best matches your daily routine and exercise frequency. Sedentary = desk job, no exercise. Light = 1-3 light workouts/week. Moderate = 3-5 moderate workouts. Very Active = daily exercise or physical job. Extreme = intense daily training + labor.
Choose a goal: Lose fat (300-500 cal deficit), Maintain (eat at TDEE), or Build muscle (300-500 cal surplus).
Get results: See your BMR, TDEE, target calories, and detailed macro breakdown in grams and calorie percentages.
Macronutrient Reference
| Nutrient | Cal/g | Recommended % | Sources |
|---|---|---|---|
| Protein | 4 | 15-30% | Chicken, fish, eggs, tofu, whey |
| Carbs | 4 | 40-60% | Rice, oats, potatoes, fruit, pasta |
| Fat | 9 | 20-35% | Olive oil, nuts, avocado, fatty fish |
Macro Strategies by Goal
Fat Loss: Create a 300-500 calorie deficit. Keep protein high (1.8-2.2g/kg) to preserve muscle. Moderate carbs (don't go below 130g). Recommended split: 35% protein, 35% carbs, 30% fat.
Muscle Gain: 300-500 calorie surplus. 1.6-2.2g/kg protein. Prioritize carbs for training performance. Recommended split: 25% protein, 50% carbs, 25% fat.
Maintenance: Eat at TDEE level. Balanced approach. Recommended split: 25% protein, 45% carbs, 30% fat. Monitor weight and adjust as needed.
FAQ
What are macronutrients?
The three main nutrients: protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g). Balancing them is essential for fitness and health.
How much protein for muscle gain?
1.6-2.2g per kg of body weight (0.73-1g per lb). A 70kg person needs 112-154g daily. Distribute across 3-4 meals.
What is the difference between BMR and TDEE?
BMR is the minimum to sustain life at rest. TDEE includes all activities. Eat below TDEE for loss, above for gain.
How accurate is this calculator?
Uses the Mifflin-St Jeor equation, the most accurate BMR estimation formula. Results are starting points. Adjust based on actual progress over 2-3 weeks.
Can I eat too little carbs?
Very low carb (<100g/day) may cause low energy and reduced training performance. The brain needs at least 130g carbs/day. Adjust based on your activity level.