Nutrition Calculator
Calculate your daily calorie needs and macronutrient breakdown. Analyze your nutrition requirements based on age, weight, height, activity level, and fitness goals.
Step 1: Personal Details
Understanding Your Metrics
Your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation, which considers your age, weight, height, and gender to estimate your daily energy expenditure at rest.
Step 2: Activity & Goals
About Calorie Calculation
Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR with your activity level factor. Adjust calories based on your weight goals.
Nutrition Analysis Results
Recommended Daily Calorie Intake
Macronutrient Distribution
Diet Type Comparison
| Diet Type | Protein % | Carbs % | Fat % | Protein (g) | Carbs (g) | Fat (g) |
|---|
Macronutrient Breakdown
Nutrition Calculation Formula
BMR (Men) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
BMR (Women) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
TDEE = BMR × Activity Multiplier
Calories per gram: Protein = 4, Carbs = 4, Fat = 9. Adjust calories based on your weight goals.
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